Wednesday 9.16.20

STRENGTH

Bench Press
3×8-10

Notes:
Try to go a bit heavier than prior bench press exposures this cycle. That being said, you should have 2-3 reps in reserve on these. No spotting required!

METCON

AMRAP 15:00
5 Front Squats
10 Box Jumps
15 Push-Ups

Notes:
FSQ: Taken out of Rack. Should feel heavy but done unbroken for all sets. (+/135/115/95/75/44/-)
BJ: Step down. 24″/20″/16″
Push-Ups: 15 Push-Ups / 15 Combo Strict and knee / 15 Knee Push-Ups / 15 3/4 ROM knee push-up)

Warm – Up

2-3 Rounds:
12 Alt Scorpion Stretch
12 Alt Cossack Squats
12ea Single Leg Lateral Hops

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

METCON

AMRAP 15:00
12 Alt Single Arm Devils Press
6 Alt Single Arm Overhead Reverse Lunges (Right)
6 Alt Single Arm Overhead Reverse Lunges (Left)