Announcements
- LEFT COAST RUMBLE 2018 is announced! November 10 2018, CLICK HERE to register
A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for pull-ups.
– Metcon: Today’s metcon should leave you enough rest after each set to sustain consistent intervals. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity.
– Strength: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for pull-ups.
– Metcon: Today’s metcon should leave you enough rest after each set to sustain consistent intervals. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity.
B) WARM UP/MOBILITY (3:00 – 15:00)
DB Warm-up w. 1 light DB
2 Rounds x 8 reps each:
– Push Press Right
– Push Press Left
– Front Squat Right
– Front Squat Left
– 15 Hollow Rocks
– 10 DB Front Rack Walking Lunges
+
7 Minutes to Review:
Review Handstand Push-ups (scaling) + T2B
DB Warm-up w. 1 light DB
2 Rounds x 8 reps each:
– Push Press Right
– Push Press Left
– Front Squat Right
– Front Squat Left
– 15 Hollow Rocks
– 10 DB Front Rack Walking Lunges
+
7 Minutes to Review:
Review Handstand Push-ups (scaling) + T2B
C) STRENGTH (15:00 – 35:00)
1) Pull-up Training Week 2:
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.
2) Warm-up HSPU + T2B x 2-3 sets of 5 each.
1) Pull-up Training Week 2:
4 Rounds of:
8-10 Wide Pronated Grip Inverted Rows
6-8 DB Hammer Curls (heavy DBs)
Rest 90s-2:00 between rounds.
2) Warm-up HSPU + T2B x 2-3 sets of 5 each.
D) METCON (35:00 – 55:00)
AMRAP 20:
Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (40, 30) (total)
9 HSPU
Rest 60s after each completed round.
Rx+:(9/6 Strict HSPU)
L3: (Use 1 Abmat HSPU)
L2: (Knee Lifts) (35, 25) (10 Box Push-ups)
L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)
AMRAP 20:
Run 400 Meters
15 T2B
12 DB Front Rack Walking Lunges (40, 30) (total)
9 HSPU
Rest 60s after each completed round.
Rx+:(9/6 Strict HSPU)
L3: (Use 1 Abmat HSPU)
L2: (Knee Lifts) (35, 25) (10 Box Push-ups)
L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)