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
Make a note of your achievements in 'Open Gym'