Thursday, August 4, 2016

Thursday 8416

Warm-up
3 R - NFT:
Bike x 15C or Row x 20C
10 Jerk Grip OHS
10 SLRDL/leg (light wt)

Weightlifting
Front Squat (4 x 5, progressive weight, starting at 70% 1RM)
Rest 30s before press

Shoulder Press (4 x 6-8, moderate working to heavy)
Arnold Press - strict, DB
Rest 90s before FS

Metcon
Metcon (AMRAP - Reps)
16min EMOM:
1st min - Walking Lunges @ 40% FS 1RM (5/leg)
2nd min - 10 Ring Push-ups
Ring PU's should be set so chest is just above the floor at bottom, in a deficit ROM

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