Friday 190201

WHITEBOARD BRIEF

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting on how you’re going to beat your old number.
– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

STRENGTH

1) Bench Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight each. Rest 2:00
*In between sets complete 20 Banded Pull-aparts.
2) Metcon Warm-up:
2-3 Rounds of:
5 S20H
5 T2B
5 Burpees
Rest 60s

METCON

5 RFT:
10 T2B
10 S20H (135, 95)
250 Meter Row or 750m Airbike

Rx+: (155, 105)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)
18:00 Cap

EXTRA CREDIT

Accumulate:
150-200 (total) Single Arm Banded Pushdowns
75-100 KB Curls

By |2019-01-25T09:33:20+00:00January 31st, 2019|Workout of the Day|