Strength
1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
– Pause for a 1 count on each rep.
– Change Grip every 3 sets ie. close, medium, wide, close
– Take 3-4 sets to build to work weight.
– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)
1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.
Metcon
“CP”
For time:
30 Curtis P’s (135, 95)
*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*Beginner Option
3 RFT:
10 Deadlifts (95, 65)
20 Walking Lunges
30 Single Unders
10:00 Cap