Session #1

Warm-up

Coaches Choice

Weightlifting

Deadlift (1 Set Every 90 Secs)

3 @ 70% - 0:00
3 @ 75% - 1:30
3 @ 80% - 3:00
3 @ 85% - 6:00
3 @ 88% - 7:30
3 @ 90% - 9:00
3 @ 90%+ - 10:30

Don't go over 95%.

Weight is getting heavier.  Make sure you lock in your back and drive through your legs.  This is a hamstring movement not a back movement.

Metcon

Metcon (Time)

3 RFT

30 KBS 53#/35#
15 T2B
100m Farmers Walk after each round (Heavy)

Rx+
KBS 70#/53#

Session #2

Gymnastics

Strict Ring Muscle Ups (Based on Level)

False Grip Muscle up performed on Rings

Level 1
8x10
Ring Row to Transition

Level 2
6x8
L-Sit MU to Transition

Level 3
6x6
Elevated L-Sit MU to Transition
*feet on box

Level 4
6x4
L-Sit MU
*maintain L-sit throughout movement

Level 5
6x2
Strict MU

Bitch Work

Metcon (5 Rounds for reps)

5xME Seated DB Shoulder Press

You pick the weight but go till FAILURE!!

 

Comment