2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET STRONG
Strict HSPU
5 Rounds of:
:30 Strict HSPU or Push Ups
:60 Rest
GET FIT
400m Run
500/450m Row
30 DB Snatch 50/35
400m Run
500/450m Row
30 DB Snatch 50/35
400m Run
500/450m Row
15 Min Cap
COMPETITORS EXTRA
2 Rounds
100m Sandbag Carry 150/100 15 Pull Ups
100m Farmers Carry 70/50s 15 Pull Ups
10 Min Cap
COACHES NOTE:
Today is a low volume day, which means it's a good time to go into the details of both the Strict HSPU and the regular ole' Push Up. All athletes need strict gymnastic pressing while maintaining solid braced positions.
ATHLETES NOTE:
You can break up your HSPU and/or Push Up sets as needed within the :30 window. During the metcon, try to match your output across all Runs, Rows, and Snatch sets. If you run your first 400m in 2:00, your next ones should be around 2:00 as well... same idea for the other movements.
Routine 1: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)