Public Whiteboard

Components

Strict Press

Metcon

Turkish Get Up

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Strict Press (5x5)

Strict Press
5×5
E1:30
60% Across
Take bar from the ground

Then
Bench Press
4 ×10
E1:30

To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.

Metcon

Metcon (Time)

Row 25/20 Calories
20 Chest to Bar Pull Ups
10 Sandbag Cleans 150/100lbs
20 Chest to Bar Pull Ups
Row 25/20 Calories
Can you get out ahead of this piece before the discomfort sets in? If you’re planning to break things up, you’re already behind. A max effort row to start isn’t totally necessary, but it’s got to be fast. Focus on using your legs on every movement as much as possible, otherwise your arms won’t work well enough to finish this piece in a respectable time. This should be fast.

Scale Accordingly

Extra Credit

Turkish Get Up (30)