Tuesday, April 19 2022

Performance 

Strength: 6 Sets: 

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Build to today’s 3-RM.

Metcon: 5RFT 

12 Alternating Pistols

9 Dumbbell Push Presses 50/35

6 Burpee Box Jump-Overs 

Fitness 

4 Sets : 

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 30 seconds

Banded Hip Extension x 10 reps

Rest 30 seconds

Jefferson Curl x 5-6 reps 

Rest 30 seconds

Metcon: 5RFT 

12 Alternating Pistols or Cossack Squats

9 Dumbbell Push Presses

6 Burpee Box Jump or Step-Overs