November 9 2018

November 9 2018

A) WHITEBOARD BRIEF (0:00 – 3:00)
– Strength: Today we are building to a max in the Close Grip Bench Press followed by a drop set. Have a
plan and make small jumps in weight to beat your previous max by 5#s. Once you’ve rested you’ll
complete a drop set at 75% of 1RM for max reps.
– Metcon: Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one
then you think. If you’re using chin-ups for rope climb scaling these sets should be able to be completed
fast/UB.

B) WARM UP (3:00 – 15:00)
Coach Led Movement in place. Athletes will need a light band
– 10 Yoga Push-ups
– 15 Slow Banded Pull-aparts
– 10 Scorpions
– 15 Slow Banded Pull-aparts
– 10 Reverse Lunges in place
– 15 Slow Banded Pull-aparts
– 10 Yoga Push-ups
– Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.

Then 7 minutes on,
Chin-Up Review
Close Grip Bench Review

C) STRENGTH (15:00 – 40:00)
1) Close Grip Bench Press: 1RM + Drop Set. Rest 2:00
After a 1RM is completed athletes will take 75% of that number and perform 1 set x max reps

2) Metcon Prep
Warm-up Pull-Ups/Set-up Scaling.

D) METCON (40:00 – 55:00)
”2014 Regionals Workout”
10 Rounds for time:
5 Pull-Ups
200 Ft. Sprint

Rx+: C2B Pull-Ups
L3: (8 Rounds)
L2: (5 Band Assisted Pull Ups per round)
L1: (5 Ring Rows per round)
11:00 Cap

Alternate Options:
Air Bike x 10/8 Calories per round (or 20s whichever comes first)
Rowing x 15/12 Cals per round

E) EXTRA CREDIT (55:00 – 60:00)
DB Shrugs: 4 x 15. Rest 60s.
– Hold peak contraction for 1 count.