Tuesday, sept 27

Strength:

Alt EMOM 15 mins: Bench Press and Weighted Strict Pull-ups

Every 1:30 for 15 mins, alternating between:

3 Bench Press, pick load

3 Weighted Strict Pull-ups, pick load

Athlete Instructions

Increasing loads from 80% 1RM to a 3 rep max.

"Problem Dog"

AMReps 7 mins (3,6,9,...): Toes-to-bars, Box Jump Overs, and Hand Release Push-ups

As many reps as possible in 7 mins of:

3 Toes-to-bars

3 Box Jump Overs, 24/20 in

3 Hand Release Push-ups

6 Toes-to-bars

6 Box Jump Overs, 24/20 in

6 Hand Release Push-ups

9 Toes-to-bars 9 Box Jump Overs, 24/20 in

9 Hand Release Push-ups ... Continue adding 3 reps each round to each movement until time expires.

Athlete Instructions

We are tackling a simple triplet here with the emphasis on minimizing transitions and working for quick fast sets throughout. Due to the fact that this is only 7 mins, there really is no need to pace this too much because if you do so there won’t be enough time to catch back up on the pace.

Competitor: Wear a 20/14 lb weight vest.

L2: KTE

L1: Strict Knee Raises, Box Step Ups