Friday 190517

WHITEBOARD BRIEF

– Metcon: Today’s metcon is meant to challenge your grip, barbell, and pull-up cycling ability – the 200 meter run between rounds is meant to provide built-in recovery so do not push these run intervals. All sets of Hang Power Cleans and Pull-ups should be capable of being done in 1-2 sets.
– Strength: Today’s work should challenge the upper-body for all sets, but be executed as strict as possible. This work is purposefully done after the metcon as assistance work for the upper-body today.

METCON

For time:
9-8-7-6-5-4-3-2-1
Hang Power Cleans (135, 95)
Strict Chin-ups
*250 Meter Run after each set

L3: (115, 75)
L2: (95, 65) (Band Assisted Strict Chin-ups)
L1: (75, 55) (DB Hammer Curls for Pull-ups today – light)
20:00 Cap

STRENGTH

1a) Inverted Rows, Supinated Grip: 1/3 x 12. Rest 30s.
1b) Slight Decline DB Neutral Grip Bench Press: 1/3 x 12. Rest 30s.
– Elevate a Bench on 45# plate
– Done with palms facing in (neutral) grip

EXTRA CREDIT

Banded Facepull-aparts: 5 Minutes of Max Reps. Rest as little as possible.
*Every time you stop complete 10-second hollow hold

By |2019-05-09T13:26:15+00:00May 16th, 2019|Workout of the Day|