Tuesday, October 25

Tabata-Core-3 (No Measure)

8 rds (20 on:10 off) Odd min. High Plank Even min. Arch hold (Superman hold)

Bench Press (1 x 2)

'BENCH PRESS WAVELOAD'' -4 mins running clock warm-up to your 70% Bench Press then -Bench Press waveload of: 5,4,3,2,2,2,2,2 reps EMOM for 8 rounds work begins -Your first set of 5 is going to be 75% 1RM Bench Press. With each set you'll increase the weight %5. -Plate change has to be done in that 1 min time frame *CHECK YOUR PERCENTAGES BEFOREHAND!!! -When you reach your 90-95% finish the remaining sets of 2's at the same wt. Reps should be STRONG&CONSISTENT

Metcon (Time)

5 RFT (7 mins Time cap) 10 Hang P.Cleans(95/63) 5/5 Pistols *Rest 3 mins

Rx+(115/73) Scale Pistols w/ Box Pistols

Metcon (Time)

(7 mins Time cap) 10 Push Press(95/63) 10 T2B

Rx+ (115/73) Scale T2B w/ K2C-K2E-Tucks