Friday 181012

WHITEBOARD BRIEF

– Strength: Build to a 2RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. This should also help prepare for the Metcon.
– Metcon: Today’s Metcon the loading is intended to challenge you on each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H.

STRENGTH

1) Push Press: Build to a 2RM. Rest 90s, reset on each rep

Beginner Option:
1a) DB Shoulder Press: 4 x 8. Rest 60s.
1b) Banded Straight-Arm Pull-downs: 4 x 12-15. Rest 60s.

METCON

“Roundabout”
For total time:
21 S20H (135, 95)
800 Meter Run
Rest 2:00
15 S20H (155, 105)
600 Meter Run
Rest 2:00
9 S20H (185, 115)
400 Meter Run

Rx+:(135, 95) (185, 115) (205, 125)
L3: (115, 75) (155, 105) (165, 105)
L2: (95, 65) (115, 75) (135, 95)
L1: (75, 55 For all rounds)
22:00 Cap Including Rest

EXTRA CREDIT

Barbell Curls: 2 x 25. Rest 60s.

By |2018-10-04T17:28:55+00:00October 11th, 2018|Workout of the Day|