Wednesday

Strength:  Strict Press + Push Press + Jerks
Set 1 3x Strict Press + 2x Push Press + 2 Jerks @ 55%
Set 2 3x Strict Press + 2x Push Press + 2 Jerks @ 65%
Set 3 2x Strict Press + 1x Push Press + 1 Jerks @ 75%
Set 4 2x Strict Press + 2x Push Press + 1 Jerks @ 65%
Set 5 2x Strict Press + 2x Push Press + 1 Jerks @ 65%

Skill:  Handstand/Walk on Hands
Beginners: Box Walks (Pike Walk around box) 1x each direction for 3 sets or Walk Walks
Intermediate: Handstand Shoulder taps (3 x 10) or Horizontal walk along wall (3 sets walk along wall)
RX: Partner Walks – One partner assists allowing the athlete to keep progressing forward without falling
Advanced: Plate walks over 45lb plate (3 plates 3x)  and for distance (down and back = 1) 3x

Metcon:
10 min AMRAP
2 Ring Dips
4 Pistols (total)
6 DB Plank Rows or Renegade Row (6 Each Arm) 45/35, 35/25

4 Ring Dips
6 Pistols
8 DB Plank Rows

6 Ring Dips
8 Pistols
10 DB Plank Rows

**Continue increasing by two reps each round for 10 Minutes

Leave a Reply

Your email address will not be published. Required fields are marked *