Wednesday – Health


– Strength: The intent today is use last weeks 3RM and perform 9 sets for speed work. You will pause for a 1 count on each rep just to ensure we are not “jamming” our elbows into the floor and break up the phases of the lift.

– Metcon: Today’s metcon is all about pacing since the movement pattern is complex and can cause you to redline if you do not go out slowly enough.


1a) Speed Floor Press: 9 x 3, every 60s @60% of Last weeks 3RM or a moderate weight. – Pause for a 1 count on each rep. – Change Grip every 3 sets ie. close, medium, wide, close – Take 3-4 sets to build to work weight.

– New to Health: 6 x 4, using one moderate weight for all 5 “work-sets”

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.



For time:

30 Curtis P’s (75, 45)

*1 Power Clean + 1 Front Rack Forward Lunge ea + 1 Push Press

10:00 Cap


3 Rounds of:

25 Banded Face Pull-aparts

25 Single Arm Banded Pushdowns each

10 Banded Pallof Press

Rest as needed.

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