Friday, 8/9



Strict Press (Week 3 of 4 )

Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Remember! NO BENDING at the knee!!

Metcon (AMRAP - Rounds)

Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High Pulls

RX+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything... Then 12... And so on...

NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.Round 1 is easy, I'm aware... Just wait for it ;)


Metcon (No Measure)

11 min. AMRAP:
10 Single Arm DB Hang Clean and Jerks 45/30lb. (5ea. side)
50m Run
10 Push-ups

11 min. AMRAP:
10 DB Renegade Rows (L+R=1) 30/20lbs.
10 DB Thrusters 30/20lbs.
10 Cal Row

11 min. AMRAP:
20 Ring Rows (feet elevated for advanced)
10 Cal Bike
20 Weighted Sit-Ups (25/15lb. Plate+)

*2 min rest between sections

On the renegade rows, complete 5 in a row on the right and then 5 on the left. Hold that plank position tight!

Freddy HansenComment