Strength
Every 2min for 10min Complete
1a) x5 DB Neutral Grip Bench Press: build up to a heavy set
1b) x6 Barbell Rows: build up to a heavy set. Pause at top for 1 count
1a) x5 DB Neutral Grip Bench Press: build up to a heavy set
1b) x6 Barbell Rows: build up to a heavy set. Pause at top for 1 count
Intent: Push/Pull work today should be challenging. The goal here is to get in hypertrophy work, but movement mechanics should be perfect as these movements do not require a high-level of skill.
Metcon
“Bulletproof”
For time:
50 Push-ups
40 T2B
30 Alternating Pistols
20 S20H (155, 105)
10 Ring Muscle-ups
Rx: (135, 95) (Box Pistols) (25 Ring Dips/10 Ring Pull-ups)
L2: (Knee Lifts) (Walking Weighted Lunges) (115, 75) (30 Ring Rows)
L1: See Coaches Notes
16:00 Cap
50 Push-ups
40 T2B
30 Alternating Pistols
20 S20H (155, 105)
10 Ring Muscle-ups
Rx: (135, 95) (Box Pistols) (25 Ring Dips/10 Ring Pull-ups)
L2: (Knee Lifts) (Walking Weighted Lunges) (115, 75) (30 Ring Rows)
L1: See Coaches Notes
16:00 Cap
Intent: Manage local fatigue as this workout is comprised of movements that of have higher rate of fatigue. Break work early to ensure your athletes can stay consistent for the entire piece.
$ Out
3 Rounds of:
12 KB Hammer Curls
12 KB Tricep Extensions
20s Banded Palloff Press (ea. side)
12 KB Hammer Curls
12 KB Tricep Extensions
20s Banded Palloff Press (ea. side)