11/19/2019
Power Clean + Push Jerk (7 x 3; building, starting at 70%)
Record best weight
Metcon
5 Rounds
3-5 Bench Press
3-5 Strict Pull Ups
– both heavy
3-5 Bench Press
3-5 Strict Pull Ups
– both heavy
-Quickly build to a heavy 5 rep Bench Press and a challenging pull up difficulty
-Stay within the 3-5 rep range throughout, but move through sets rapidly
-Stay within the 3-5 rep range throughout, but move through sets rapidly
Metcon
Optional Strength Exercises:
A:
Widegrip Pull Up: 4 x 6-8
Strict Press: 4 x 6-8
A:
Widegrip Pull Up: 4 x 6-8
Strict Press: 4 x 6-8
B:
Bentover Row: 4 x 8-12
DB Arnold Press: 4 x 8-12
C:
Towel Row: 3 x Drop Sets
D:
EMOM x 10
10 Bicep Curls
10 Push Up
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 Pull Ups
10 Ring Dips/Ring Push UPs
15 KB Swings
+
10 min AMRAP
15 Ring Rows
10 Push Ups
5 Sumo High Pull (135/95)
5 Pull Ups
10 Ring Dips/Ring Push UPs
15 KB Swings
+
10 min AMRAP
15 Ring Rows
10 Push Ups
5 Sumo High Pull (135/95)
