Friday – Purpose / Achievement

Brief:

– Strength: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week.

– Metcon: Today’s workout is intended to be a little bit different format, but all work should be completed in 2-3 sets. Nothing here is particularly demanding but be smart with your K2E / T2B sets.

Strength:

1) Speed Push Press: 5 x 3 @ 75-80%, every 60s.

2) Metcon Prep:

2 Sets of:

1 Wall Walk

5 T2B

10 Wallballs

10 Alt. DB Snatch

Metcon:

For time:

30-20-10

DB Alternating DB Snatch (35, 25)

Wallballs (20, 14)

Then, 800m run

Then,

9-15-21 T2B

*2 Wall Walks after each set of T2B

Achievement: (50, 35) (3 Wall Walks)

20:00 Cap

E.C.:

1a) Seated Incline DB Curls: 3 x 8-10. No rest.

1b) Seated external rotations: 3 x 10-15. No rest.

1c) Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.

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