Tuesday 190108

WHITEBOARD BRIEF

– Strength: Week 2 of our upper-body rep work. All sets should be challenging for the Chin-ups, but build in weight with the close grip floor press starting off around 60% (where you started last week if you were here.)
– Metcon: Today’s piece is a local muscle-endurance test. Break all of your sets before you have to. This should be done at a slow pace, around 75%.

STRENGTH

1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Close Grip Chin-ups: 5 x 5. Rest 45s.
Adv: Add weight
Int: BW
Beg: Partner Assisted

METCON

For time:
100 Hand Release Push-ups
100 DB Renegade Rows (total) (50s, 30s)
100 DB Single Arm Push Press (50s, 30s) (total) (Neutral Grip)
100 Abmat Sit-ups

Rx+: (50 Strict HSPU for HR Push-ups)
L3: (40s, 20s)
L2: (75 Box Push-ups) (30s, 20s) (75 Abmat Sit-ups)
L1: (50 Box Push-ups) (20s, 10s) (50 Abmat Sit-ups)
18:00 Time Cap

EXTRA CREDIT

Reverse Hypers OR Supermans: 2 x 25 OR 2 x 50. Rest 60s,

By |2019-01-04T10:17:02+00:00January 7th, 2019|Workout of the Day|