Session #1

Warm-up

Coaches Choice

Weightlifting

Push Press (5x8 @ 75% of 1RM)

Spend 5 minutes warming up to your 75%.  At the 5 min mark we'll be doing 1 set every 2 minutes.
5:00, 7:00, 9:00, 11:00, 13:00.

If you do not have a 1RM Push Press take 90% of what you did for your second set of 8 last week.  If you were not here last week.  Spend the 5 sets building to a heavy set of 8.

Metcon

Metcon (Time)

4 RFT

12 Strict Pull Ups
10 1 Arm DB Press/per arm 25#/15#
10 Cal Row
12 Push Ups

Rx+
Strict C2B
DB Press 35#/25#
Strict HSPU

Session #2

Gymnastics

Strict Handstand Push Ups (Distance)

This is to be done with hands and head on blue mats or 25# plates and an abmat.

6x3 @ 3RM
rest as needed between sets

Bitch Work

Clean Pull (5x3)

1x3@60%
1x3@65%
1x3@70%
1x3@75%
1x3@80%

All percentages are based off 1RM.  Pull from the floor, pausing at the knee then finish with a high pull.

Clean Deadlift (4x3)

Clean Grip Deadlift

1x3@70%
1x3@75%
1x3@80%
1x3@85%
3.2.3.0
These are meant to keep a tempo.
3 sec on the pull
2 sec pause at the top
3 sec on the descent
0 sec at the bottom

 

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