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Workout of the Day

Workout of the Day

4.2.19

Max Strict Pull-Up (AMRAP – Reps)
If we are beneath 3 strict pull-ups, let’s band today. Choosing a band tension that allows for at least 7 reps, we want to fall somewhere in the 7-15 rep range here. In our notes, be sure to track which band we used as we’ll be building upon this base.
Strict Handstand Push Ups (Max Attempt)
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
***Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Metcon (3 Rounds for reps)
3 x AMRAP 4, resting 4:00 between:
200 m Run
21 Power Cleans
15 Burpee BJO (24"/20")

Part #1 – 135/95
Part #2 – 115/80
Part #3 – 95/65

Stimulus wise, we have loads that decrease over the three rounds. With the aim being, we want to maintain our intensity. If we finish for example a single round in Part #1, that is our aim in Part #2 and Part #3.

Part #1 – We are looking for a load that we could cycle for 15+ repetitions unbroken, when fresh.
Part #2 – We are looking for a load that we could cycle for 21+ repetitions unbroken, when fresh.
Part #3 – We are looking for a load that we could cycle for 27+ repetitions unbroken, when fresh.

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