We're going to hit everything today. Warm up the shoulders, knees and ankles, quads and hamstrings, lower back. You name, it's going to get some work today. Also, the Metcon is going to require a lot of power output, so don't discount the cardio this Metcon will require.
Strength:
In a 10:00 Window
Max Strict Press @ 80%
8/10 difficulty for you
Goal: 6-12 reps.
Max set to technical failure.
Reps END when points of performance fall away or barbell speed isn't there.
Metcon (Savagery):
AMRAP 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Barbell: (135/95)
Power cleans | Light to moderate. Singles.
Front squats | Unbroken.
Push jerks | Unbroken.
Finisher:
3 Sets
10 Ring Dips
10 Chin Ups
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)