Tuesday 190409

WHITEBOARD BRIEF

– Strength: Week 2 of our push jerk work. Perform 5 sets of 3 push jerks at 75-80% of weight achieved on 3/29. Sets will be done every 90 seconds. You should reset each rep at the shoulders focusing on set up and proper execution.
– Metcon: We are looking for 80% effort here. The amount of time it takes you to complete the round is how long your rest will be prior to starting the next round. Plan on trying to push hard on the row and anticipate grip to fatigue by the 3rd round. Scaling your strict pull-ups correctly today will be important.

STRENGTH

1) Push Jerk: 3/5 x 3 @75-80% of 3/29, every 90s.
– reset on each rep.
2) Metcon Warm-up
– Strict C2B + Step-ups

METCON

4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps)
25/20 Calorie Row
Rest 1:1

L3: (6/4 Strict Pull-ups per round) (30, 20)
L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)
L1: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)
25:00 Time Cap
*Alternate Options for rowing:
– 400m Run per round
– 20/17 Calorie Bike or Ski Erg

EXTRA CREDIT

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

By |2019-04-04T11:19:05+00:00April 8th, 2019|Workout of the Day|