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Components

Half Kneeling Landmin ...

Strict Pull Ups

Metcon

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Workout

Nov 22nd

- Strength: Week 1 of strength work for the upper-body. All work sets should be challenging. - Metcon: Today's workout the goal is slower intervals roughly 80% and using the 60s rest interval simply to adjust your pace and be ready to go for the next round.

Warm-up

1) Oscillatory Foam roll pecs: 1-2 inches of motion x 1-2 spots x 20-30 seconds each. + Half-kneeling Biphasic Pec stretch x 60s each. + Thoracic Rotations: 3 x 5 ea.
2) AMRAP 3 of:
Rusin Triset:
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
3) Half-Kneeling Landmine Press + Pull-up Set-up
4) Review all of today's metcon movements
- T2B
- OHS
- Box Jumps

Strength/Skill

B1: Half Kneeling Landmine Press (2/4 x 8 ea. No rest.)

- 2 warm-up sets + 4 challenging work sets.

B2: Strict Pull Ups (2/4 x 6. Rest 60s.)

Chin over bar. Play around with mixed grip and supinated

- Rx+ - Band Resisted Pull-ups
- 2 warm-up sets + 4 challenging work sets.

Metcon Prep

2) Warm-up for Metcon x 3 rounds of:
- 5 Box Jumps
- 5 OHS (ascending weight)
- 5 T2B
*Scaling for T2B

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (95, 65)
Rest 60s after each completed round.

L3: (75, 55)
L2: (20, 15) (Knee Lifts) (65, 45)
L1: (20, 15 Step-ups) (Abmat Sit-ups) (Light Goblet Squats)

Accessory Work

Rusin Triset x 2-3 rounds. No rest.
Then,
Foam Roll Lats x 60s each

Whiteboard:

Friday, November 22, 2019

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