FRIDAY, NOVEMBER 2ND 2018

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Ryan Barlow | November 1, 2018 | no comments |

A) STRENGTH/POWER

Strict Press (Week 3 of 4)
MAX OUT WEEK
Complete a few warm up sets, and then:

5 Reps @ 75%
3 Reps @ 85%
Try for a new 100%

In between sets complete 10 Russian Twists and 10 Band Pull-Aparts. Keeping the core and posterior deltoids engaged should help increase your pushing power. Remember to brace your core and squeeze your glutes and quads before your press. The more rigid your “base” the more force you can exert on the bar. If you hit your 100%, go for more!

B) METCON (FOR COMPLETION)

Every 3min. x 5 Rounds:
10 Jerks (115/75)
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls (115/75)

S1/MRx: (95/65), Box/Pike Push-Ups
S2/MS: (65/45), Hand-Release Push-Ups
Rx+: Add one rep per movement per round (Round 2 = 11 Reps, Round 3 = 12 Reps, etc…)

*No quitting, keep working hard. If you fail a round, start over from the beginning and stay grinding for 15 minutes.

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