Wednesday, September 28

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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