Wednesday, 9/28/16

Weightlifting Deadlift (70%x3, 80%x3, 90%x3 or more) (15min) Warm ups: 40%x5, 50%x5, 60%x3 Metcon Metcon (AMRAP – Reps) EMOM 12 Minute 0,3,6,9- 6 to 10 Strict Handstand push ups* Minute 1,4,7,10- 6 Negative Push Press (7seconds down) 95/65 Minute 2,5,8,11- 6 Toe to bar + 25 Double unders** *1HSPU scale: 1Handstand kick+1push ups **T2B scale:Continue reading “Wednesday, 9/28/16”

Wednesday, 9/21/16

For the next 4 weeks, you will add 5-10lbs to your Training Max. New Training Max, Press=Old TM+5lbs Squat=Old TM+10lbs Deadlift=Old TM+10lbs Weightlifting Deadlift (65%x5, 75%x5, 85%x5 or more) (13min) Warm ups: 40%x5, 50%x5 Gymnastics We will spend total 7min on pistol. Practice technique for 4mins, and try to do 50 reps in 3 mins.Continue reading “Wednesday, 9/21/16”