Strength
1: Strict Pull-ups (1 Rep Max)
*Strict Band Assisted Pull-up
-Rest 3min-
-Rest 3min-
2: Handstand Push-ups (1 Rep Max)
*Seated DB Shoulder Press x Max Reps
-Rest 3min-
3: Strict Chin-ups (1 Rep Max)
*Strict Ring Rows
-Rest 3min-
4: Push-ups (1 Rep Max)
*Box Push-ups
Intent: 4 Gymnastics tests today that you should record and keep track off.
Metcon
20min EMOM
Minute 1: 40 Double Unders
Minute 2: 15/12 T2B
Minute 2: 10 Calorie Bike
Minute 4: 15 Barbell Rows (135,95)
Minute 5: 10 Weighted Step-ups (24,20) (45,25)
*Score = Write your 2018 goal up on the white board
Minute 1: 40 Double Unders
Minute 2: 15/12 T2B
Minute 2: 10 Calorie Bike
Minute 4: 15 Barbell Rows (135,95)
Minute 5: 10 Weighted Step-ups (24,20) (45,25)
*Score = Write your 2018 goal up on the white board
Intent: Each set should be around 40s of work. If not scale accordingly. This “metcon” contains gymnastics work and accessory work so quality > quantity. Score = Open goals.
$ Out
1a) Rolling Tricep Extensions 3×12
1b) Reverse Barbell Curls 3×10 @3030 Tempo
1b) Reverse Barbell Curls 3×10 @3030 Tempo