NOTES ABOUT TODAY’S TRAINING

– Strength: Week 2 and final week of these upper variations – all sets should be challenging.
– Metcon: Going light on this workout is incredibly IMPORTANT – you could easily use up the allotted rest you have if you’re not smart. Choose a load that you can complete AT LEAST half of the work UB.

STRENGTH

1a) Half-Kneeling Landmine Press: 2/4 x 8 ea. No rest.
– 2 warm-up sets + 4 challenging work sets.
1b) Shoulder Width Grip Pull-ups: 2/4 x 6. Rest 60s.
– Rx+:(Band Resisted Pull-ups)
– 2 warm-up sets + 4 challenging work sets.
2) Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press

CONDITIONING

Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)

L3: (75, 55)
L2: (65, 35)
L1: (10 REPS per movement) (65, 35)
Score = slowest split

EXTRA CREDIT

Rusin Triset x 2-3 rounds. No rest.
Then,
Oscillatory foam roll lats x 60s each.