Strength
Close Grip Floor Press (10-8-6-4, building across)
Hands inside shoulder width
Intent; The purpose of today’s floor press work is to train the lockout and triceps. Total volume is a bit higher to elicit muscular gainz!
Metcon
4 Rounds
500 Meter Row
15 AbMat Sit Ups
30 KBS (55,35)
– Rest 2:00 –
Rx: (45,25)
L2: (Knee Lifts) (35,25)
L1: (400m Row)(Sit-ups)(35,25 R. Swings)
24min Time Cap
Score = Total time including rest
500 Meter Row
15 AbMat Sit Ups
30 KBS (55,35)
– Rest 2:00 –
Rx: (45,25)
L2: (Knee Lifts) (35,25)
L1: (400m Row)(Sit-ups)(35,25 R. Swings)
24min Time Cap
Score = Total time including rest
Intent: Given the rest intervals, each set should be close in effort and split. KB weight choices are intended to be light as there are 120 total reps.
Finisher
5min Mobility with Coach