Friday 181207

WHITEBOARD BRIEF

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.

STRENGTH

1) Jerk: 1RM. Rest 2:00
Beginner: Push Press: 5 x 5, adding weight if form permits.
2) Metcon Prep. Warm-up Pullups/Hang Power Cleans

METCON

4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
Rest 90s

Rx+: (C2B Pull-ups) (155, 105)
L3: (10 Pull-ups per round) (115, 75)
L2: (10 Band Assisted Pull-ups per round) (95, 65)
L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)

EXTRA CREDIT

DB Lateral Raises: 3 x 12-15. Rest 60s.
*1st variation/arms straight

By |2018-11-29T11:34:34+00:00December 6th, 2018|Workout of the Day|