Wednesday, September 28

September 28, 2016

 

Strict Pullups (4 x 8)

-These are strict Pull-ups with conventional grip.

-Focus on full range of motion with each rep.

-Heels together, glutes are engaged.

-Scaling option is Resistance band strict Pull-ups

*SUPERSET each set with Push-ups

 

Pushups (4 x 10)

-Chest Must touch the ground each rep
- If you don't have touch and go pushups yet, start by laying down and pushing up from the ground

 

Back Squat (1 x 20)

-Warm-up and perform your set @55-60% 1 RM Back SQ
-Set your goal to UNBROKEN 20 reps

 

Snatch Complex-5 (1 EMOTM x 6 min)

High Hang Power Snatch- Hang Power Snatch-Power Snatch

Warm-up and start working @70-75% 1RM Snatch for all 6 sets.

Advanced athletes:
*Barbell cycle: SPEED and good FORM are the main focus. Touch and and go reps with no resetting pauses in between.

 

Metcon (AMRAP - Rounds and Reps)

8 mins AMRAP

8 Wall Balls(20/14)
8 H.R Push-ups
8 SDHP(75/53)

Rx+(40/20), HSPU(Kip allowed), (95/63)

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