Friday, April 7, 2017

Metcon (Weight)
10 min. EMOM
E-5 push press building w/o failure
O-5 single arm DB row w/ pause at chest
Metcon
Metcon (Weight)
10 min. alt EMOM
E-3 Pause bench press building w/o failure
O-10 bench dips (weight in lap if able)
Weightlifting
Overhead Squat (OHS: 3 sets working up... 4th set = 10RM *)
Gymnastics
 strict TTB +Kipping TTB + L-sit hold + v-ups on floor 
 strict TTB +Kipping TTB + L-sit hold + v-ups on floor
5 strict TTB + 5 Kipping TTB + 5 sec. L-sit hold + 5 v-ups on floor
Metcon
Metcon (Time)
5 rounds for time
9 Power cleans (185/125)
6 Bar MU
10 alt. pistols
Rest 3:1 after each round *each round is an absolute dead sprint *scale each movement so no round takes more than 90 sec.
Metcon
Metcon (Weight)
Rest 2 min. Then 10 min. clock
-12 alt. single arm seated DB press
-20 banded good mornings