NOTES ABOUT TODAY’S TRAINING

– Strength: Same strength work as last week. Aim to use heavier loads that last Tuesday. All sets should be challenging.
– Metcon: Consider the overall volume – 55 reps per movement and break work in 1-2 sets so you’re able to work through the entire piece without excessive bouts of rest.

STRENGTH

1a) Slight Decline DB Bench Press: 2/5 x 10. Rest 30s.
– elevate the front of the bench on a 45# plate – roughly 3″ off the floor
– use the same weight or slightly heavier than last week
1b) Inverted Rows: 2/5 x 15. Rest 30s.
– 2 warm-up sets then 5 work sets.
– same set-up as last week

CONDITIONING

For time:
10-9-8-7-6-5-4-3-2-1
S20H (135, 95)
Box Jumps w. a step down (24, 20)
T2B

Rx+: (155, 105), burpee box jumps
L3: (115, 75)
L2: (95, 65) (20, 15) (Knee Lifts)
L1: (75, 55) (Step-ups) (Abmat Sit-ups)
15:00 Time Cap

EXTRA CREDIT

Banded Triceps Complex x AMRAP 1 each position
– supinated + pronated + overhead
Then,
– Half-kneeling Biphasic Pec Strech x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale