Friday, 01.21.22

FriYay for Friends

A. Strict Press
65% x max reps ; rest 3 in
75% x max reps; rest 3 min
3 x 3 @83-88%
*if don’t have proper %’s, shoot for 3 sets of 8-12 heavy + few sets of heavy 3

Performance:
A. 3 rds
10 Muscle Ups
8 OHS 185/123 165/123 etc
60 double unders
50’ double DB lunge (25’ one arm OH, 25’ back other)

Fitness:

3 rds

10 burpee c2b

10 front squat 165/113 135/93

60 double unders / 120 singles

50’ db front rack walking lunge

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Post class:

10.9.8.7.6.5.4.3.2.1 – movement over time here, second session
DB Bench Press
Strict C2b Pullups (any grip)
Box Jumps 30/24 *Step down
double DB power cleans (ground, one head of each touch’s ground)

BECOMPLETE:

  1. Banded PVC supinated rows x 15 x 4-5 sets
  2. Seated Bent oVer double DB row x 75 reps, lighter weight, larger sets. break as needed
  3. Banded Tricep Press downs 4 x 20 reps
  4. Weighted Kang Squats at tempo x 6 reps x 4 sets
  5. Banded Dead bugs, x 10 each side x 4 sets each side
  6. reverse hyper 4 x 20
  7. Crossover symmetry

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