Blog Search

THURSDAY 4.5.2018

By: 0

STRONG
Push Press
2 Sets of 3 @ 80%

3 sets of 3 @ 85%
STRENGTH
Bent Over Row
5 sets of 6 reps AHAP, but as light as necessary to maintain proper technique with back horizontal.

Hold top of movement for 3 count each rep.
STRENGTH
Prone Barbell Sweep
3 sets of 5 reps
 
METCON-BURN
CONNECTIVITY
Abs #1
50 ab mat sit ups
5 push ups
0:60 plank hold (on forearms)
5 push ups
0:30 side plank right
0:30 side plank left
5 push Ups
0:60 plank hold (on forearms)
5 push ups
50 Ab mat sit ups
SKILL WORK
Muscle Up Transitions
Practice Muscle Up transitions, Heels on ground. If you have MU’s or can do the transitions well, feet on a bench, do 3 sets of 10 unbroken.
 
 
We will take 15 minutes to work skills and drills working towards muscle ups.
METCON
30 Muscle Ups for Time