Friday – Purpose / Achievement

Brief:

– Strength: Week 1 of Speed work with the Floor Press . Use your max from Monday if you got one or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3 sets ie. close, medium, and wide grip.

– Metcon: Each minute should entail about 40-50s of work otherwise scale the volume. These EMOMs are only 5 minutes so are intended to challenge you.

Strength:

1) Floor Press : 9 x 3 @ 60-65% of Monday, every 60s. – change grip every 3 sets ie. close, medium, wide.

2) Strict Pull-up: 1 x Max Reps. Options: – Band Assisted – Ring Rows x 1 max reps

Metcon:

EMOM for 5 min:

7 T2B + 7 KBS (53, 35)

Rest 2:00

EMOM for 5 min:

10 Barbell Rows (115, 75) + 20 Mason Twists

Achievement: 9 reps per movement for EMOM #1, (135, 95)

E.C.:

3 Rounds of:

1a) Tricep Kickbacks x 10

1b) DB Hammer Curls x 10

1c) DB Lateral Raises x 15 10s

Rest between movements.

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