Strength 29-11-2017

1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight.
– Pause for a 1 count in the bottom each rep 21X1 tempo.
– Change Grip every 3 sets ie. close, medium, wide, close

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

'CP'

30 x "CPs" For time:

1 Power Clean + 1 Forward Lunge each leg + 1 Push Press

1 rep

Rx'd 60/42.5kg

• 10:00 Cap
• Beginner Option
  3 RFT:
  10 Deadlifts (42.5/30kg)
  20 Walking Lunges
  30 Single Unders

Extra Credit 29-11-2017

3 Rounds of:
25 Banded Face Pull-aparts
25 Single Arm Banded Pushdowns each
10 Banded Pallof Press
Rest as needed.

Open Gym

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