Tuesday 190514

WHITEBOARD BRIEF

– Strength: Today we are building to a moderate set of 1 Push Press + 1 Push Jerk + 1 Split Jerk. The goal isn’t necessarily to hit a max – just  3 challenging sets. Focus on your technique.
– Metcon: Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts.

STRENGTH

1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 10 sets.
2) Warm-up T2B + Renegade Rows + Hang Power Snatch

METCON

AMRAP 15:
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
10 T2B

Rx+: (95, 65) (5/2 Ring Muscle-ups after T2B)
L3: (65, 45)
L2: (Double Under Attempts) (55, 35) (Knee Lifts)
L1: (Single Unders) (PVC) (45, 35) (Abmat Sit-ups)

EXTRA CREDIT

Banded Triceps Complex
– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeus) x 90s Max Reps
*Denote TOTAL number reps complete

By |2019-05-09T12:58:02+00:00May 13th, 2019|Workout of the Day|