Riding the Assault bike and Deadlifts–It’s the best way to start your day!
Tuesday’s Training Intent:
– Strength: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks.
– Metcon: Each interval should leave you enough rest to sustain 80% for all sets. C2B pull-ups should be capable of being done UB. Denote your splits for each round.
1) Jerk: 6 x 3 @70-75% of 7/27, every 90s.
– Or use a moderate weight
– Reset on each rep (not done touch n go)
2a) Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
2b) Banded Pulldowns: 3 x 20-25. Rest 30s.
Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run
Rx+:(15 C2B Per Round)
L3: (Chin over bar pull-ups)
L2: (Band Assisted Pull-ups)
L1: (Ring Rows) (200m Run)
DELTS AND BI’S:
1a) ”Shoulder Circuit #2”: 3 x 10 ea. Rest 30s.
Lateral raise + front raise + cuban press
1b) DB Hammer Curls: 3 x 10. Rest 30s.