Strict Press
EMOM 6
3 Strict Press
Push Press
EMOM 6
5 Push Press
ATHLETES NOTE:
Focus on your pressing points of performance: Chin tucked
back, ribcage down, butt squeezed. Avoid that over arch!
Metcon (Time)
For Time: (16 min Cap)
1000/900m Row
100 Lunge Steps
50 Hang Power Cleans 95/65
500/450m Row
50 Lunge Steps
25 Hang Power Cleans 95/65
Competitor's Extra:
Metcon (Weight)
Front Squat Ladder
Every 2:00 until Failure
200m Run
3 Front Squats 135/95
Add 20/10 each round
*Clean barbell from the ground*
Bodybuilding Workout: Abs & Chest
- Hanging Leg Raises – 4 sets x 30 reps
- Incline Dumbbell Presses – 4 sets x 8-10 reps
- Slam-Ball Crunches – 4 sets x 30 reps
- Flat Bench Dumbbell Presses – 4 sets x 8-10 reps
- Ab-mat or GHD Situps – 4 sets x 30 reps
- Incline Bench Presses – 3 sets x 8-10 reps
- Flat Bench Presses – 3 sets x 8-10 reps
- Cable Crossovers FST-7 – 7 sets x 8-10 reps