Warm-up
4 Sets
10/8 Cal Row
4 Devils Press (start light and increase the weight with each set)
2 Wall Walks
-rest 45sec-
Strength
Pause Power Jerk; 4,4,4,4; Every :90s
Hold 2sec in Dip and 2sec Overhead on every rep.
Into……
Every 90sec x 4 Sets
Strict Press 10 reps @ 10X1
There are no pauses at the shoulder on these reps. Keep the bar moving fast. You may very well have to lower weight after the first couple of sets to hit the correct rep range on the final sets. It is OK to start with a tough weight on the first set and lighten up as you go.
Then…
Metcon
For Time
20-15-10-15-20
Calorie Row (Female Cals – 16-12-8-12-16)
Close Grip Bench Press 115/75
Anchored Sit Ups/GHD sit-ups
rest 20 seconds after each round
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