WEDNESDAY, OCTOBER 17TH 2018

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Ryan Barlow | October 16, 2018 | no comments |

A) WEIGHTLIFTING (FOR REPS)

Strict Press (Week 1 of 4)

5 Reps @ 65%
5 Reps @ 75%
Max Reps @ 85%

*In between sets, complete a set of 20 UNBROKEN Russian Twists with the the heaviest DB possible. Keep the feet off the ground the entire time. If you fail before 20 reps, grab a lighter DB and try again next round!

Remember Strict Press has ZERO knee bend. Take the barbell off the rack and press straight up, tucking the chin and finishing with your head “through the window”.

B) METCON (FOR TIME)

3RFT:
20 Push-Ups
20 Russian KBS (70/53)
25/20 Cal Row/Bike/Ski (in order of preference)

*Touch your chest to the floor and lock out your arms at the top of your Push-Ups, PAUSING for a half second in active plank position. Coaches will be keeping an eye on athletes to ensure straight arms at the top of the Push-Ups – NO HALF REPS 🙂

S1/MRx: KBS (53/35)
S2/MS: KBS (44/26), Worm-Ups or Knee Push-Ups (still squeezing for .5 seconds at top of rep)

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