March 21, 2024

Friday L2

Warm-Up:

3 Rounds

12/9 Calorie Row

8 Hand release Push-ups

4 Rope Strict pull-ups

Strength:

Bench Press

2 x 5

2 x 3

2 x 1

New Set every 1:30

Progressive

Week 3/3, no grinding the weights out. working on speed. Looking to add a little bit from last week

Metcon:

18 Minutes

As Many Reps As Possible

40/32 Calorie Row

20 GHD Sit-ups

5/3 Ring Muscle-ups

Elite:: 30 GHD sit-ups, 7/5 Ring Muscle-ups

Semis: As Prescribed

Quarters: 15 GHD Sit-ups, 2/1 Ring Muscle-ups

Stimulus Check:

Goal 4+ Rounds. Working on pacing today. Come out slow and build into a faster pace,

Optional Additional Work Sessions

Only do additional training if you’re able to recover for next training session
Consistency before additional workloads, (5 Class workouts > 3 class workouts + additional work

Accessory:

Strict Ring Dips

3 x 12-15

Rest as needed to keep it unbroken

Barbell Skull Crushers

4 x 6

Build to a heavy 6

Rest 1:00 Between

Overhead Weighted GHD Hollow Hold

4 x :30

Rest 1:30 Between

Elbow Supported External rotations

3 x 12

Rest 1:00 Between Sets

Sit on the ground, Place elbow on a bench so your arm is at 90 degrees. with a light weight rotated through your shoulder so your forearm touches the bench then rotate back to an upright position.

Banded Bicep Curls

150 Reps For Time

Red Band

Banded Tricep Extensions