Strength
1a) Speed Floor Press: 9 x 3, every 60s @65% of two weeks 3RM or a moderate weight.
– +5% from last week.
– 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
Every 4:00 x 5 Sets:
10 Pull-ups
10 Front Squats (135, 95)
10 Push Press (135, 95)
Rx+: (C2B Pull-ups)
L3: (8 Band Assisted Pull-ups per round) (115, 75)
L2: (8 Band Assisted Chin-ups per round) (95, 65)
L1: (10 Ring Row per round) (65, 35)