Friday 190510

WHITEBOARD BRIEF

– Strength: Take 3 sets to warm-up for strict wide grip pull-ups today then perform 4 sets of 5-6 reps per set. These should be challenging sets. The wide-grip increases the demand on the lats.
– Metcon: This is an easy workout to underestimate, but don’t. Go light with your barbell choice and aim to complete as many rounds as possible. Your 1k should be a HARD pace, roughly 80%.

STRENGTH

Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s.
– Perform all sets with one weight or Bodyweight.
– Use ”Fatgripz” if possible
– Beginner: Perform 5 x 5 – partner assisted.

METCON

With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 65)
10 Push Press (95, 65)

Rx+: (115, 75)
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)

EXTRA CREDIT

Barbell Curls: 3 x 10. Rest 60s.

By |2019-05-03T15:46:48+00:00May 9th, 2019|Workout of the Day|