Warm-up 4 sets: 30 second Assault Bike (increase pace with each set) 6 Single Arm Landmine Press/arm 8 Banded Face pulls
Strength Today we are going to do two seperate strengths. We are going to do a horizonal press and a vertical pull. For the bench press, I want you to incline it on three 45 lb plates. Pick a weight you can do all 4 sets at and keep the tempo. Check what you did last week to help guide you for this week. The ring pull-up should be challenging but make sure you only do the full version if you have proper positioning!
A: Incline Bench Press (4x8; tempo 21X1) *Sets will begin every 2 minutes *All working sets should be at the same weight and challenging.
B: Ring Pull Up (4x4-5 reps; tempo 21X2) *Sets begin every 90 seconds. *If this is too easy, pull chest to rings. *If this is too challenging, perform a ring row, however, I want feet inclined to a position were 3-4 reps is very challenging Metcon Today we are going to do a max effort work out. This one might get a little uncomfortable! Don't be afraid of hard work here. Your score is going to be total reps for each round. During your rest/walk you can add them in Wodify. The weight for the clean and jerks should be a lighter weight for you. You should be able to cycle them pretty well and for most not drop with in the 30 seconds. :)
Metcon (3 Rounds for reps) 3 Sets @ Max Effort 30 Seconds Max Rep Clean and Jerk (95/63) Rest 10 Seconds 30 Seconds Max Burpees Over Barbell Rest 10 Seconds 30 Seconds Max Calorie Row Rest/Walk 4 Minutes
Extra Work 4 Rounds: 10 Ring Kipping Swings, Towel Between Feet 60 Second Wall Facing Handstand Hold Rest 60 Seconds