Tuesdays Training Intent:
– Strength: Take 8-10 sets and build to a max Push Press. Be careful not to “redip” once you get closer to max loads. Try to beat your current 1RM by 5#s only and have a plan in place to make logical jumps in weight.
– Metcon: We are looking at roughly 2:30-3 minutes of work each set. You should be able to maintain around 80% effort for the duration. Keep track of all your splits.
1) Push Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight if form permits.
2) Metcon Prep + Set-up: Spend 5 minutes getting set-up and preparing for Metcon.
Every 4:00 x 5 sets:
7 Burpee Pull-ups
20 DB Renegade Rows (total)
30 Double Unders
*Score = fastest split
*Athlete Choice of DB Weights for Renegade Rows
Rx+:(5/3 Burpee Ring Muscle-ups)
L2: (Regular Burpees) (Kipping Knee Lifts) (30s Double Under Attempts)
L1: (Squat Thrusts) (Abmat Sit-ups) (30 Single Unders)
Upper body Giant Set #3
1a) Seated Incline DB Curls: 3 x 8-10. No rest.
1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.
1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.
Fight until you hear the bell!