Wednesday – Purpose / Achievement

Brief:

– Strength: 4 Gymnastics tests today that you should record and keep track off. Rest as much as needed between movements.

– Metcon: Each set should be around 40s of work. If not scale accordingly. This “metcon” contains gymnastics work and accessory work so quality > quantity.

Strength:

 

1) Strict Pull-ups: 1 x Max Reps. *Strict Band Assisted Pull-up if necessary

2) Handstand Push-up: 1 x Max Reps (kipping if strict is not possible)

3) Strict Chin-ups: 1 x Max Reps.

4) Push-ups: 1 x Max Reps.

*Rest as much as needed between sets.

Metcon:

 

EMOM for 20 min:

Minute 1: 20 Double Unders

Minute 2: 10/8 T2B

Minute 3: 100m Shuttle Run

Minute 4: 15 Barbell Rows (95, 65)

Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

Achievement: 40 DUs, 15/12 T2B, (115, 75)

E.C.:

1a) DB Tricep Extensions: 3 x 12-15. Rest 30s

1b) Reverse Barbell Curls @ 3030: 3 x 10-12. Rest 30s.

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