Today is a Primer Workout, Warm Up for Shoulder intensive or Handstand style workouts
2 Rounds for Quality:
2 Wall Pike to Hollow Walks
5 Russian Push Ups
10 Plank Shoulder Taps
Then complete 3-5 Wall Walks with a controlled decsent to the ground
Metcon: 14 min cap
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders
Scaled:
75 Double Unders
35 Thrusters (45/35)
150 Single Unders
35 Thrusters (45/35)
75 Double Unders
Deadlift
10 Deadlift @ 60-63% 1 RM Deadlift
10 Deadlift @ 63-65% 1 RM Deadlift
8 Deadlift @ 65-68% 1 RM Deadlift
8 Deadlift @ 68-70% 1 RM Deadlift
6 Deadlift @ 70-73% 1 RM Deadlift
*If you have a super heavy 1 RM, use low range percentages. If you have a weaker deadlift, use higher range percentages.
Bench Press
10 Bench Press @ 6.5/10 RPE
8 Bench Press @ 7.5/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 8.5/10 RPE
2 Bench Press @ 9.5/10 RPE
*5 Strict Weighted Pull Ups after each set.
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