Thursday, April 7 2022

Performance:

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk

*Sets 1-2 = 55-60% of 1-RM Push Press

*Sets 3-4 = 65-70%

*Sets 5-6 = 70-75%

*Sets 7-8 = 80-85%

Metcon: Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Toes to Bar

9 Handstand Push-Ups

12 Pull-Ups

15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.

Fitness:

Every 2 minutes, for 12 minutes (3 sets) of:

*Station 1 – 5 Barbell Z-Press + 15 Banded Lat Pulldowns

*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows + 15 Tempo Push-Ups

Metcon:

Every 5 minutes, for 20 minutes (4 sets) for times:

10/7 Calories of Assault Bike

12 Toes to Bar or Hanging Leg Raises

9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses

6 Strict Pull-Ups

10/7 Calories of Assault Bike