MONDAY 9-17-18

CONGRATULATIONS TO EVERYONE WHO HAS PARTICIPATED IN UHTR THIS WEEKEND🙌🏼

And to TEAM CFHI for bringing home 1st place in team 5K event AGAIN 🎉🎉🎉

matt B, Aaron A, Brandon J, & James R💪🏼

 

 

 

 

 

 

Warm up

1 min Row

1 min bike

Then 2x 

10x SHPT

5x Diver bomb

10x Ring rows

10x ALT LEG T2B

10x Banded pull a parts

Strength 20 min 

3-5 Sets (Working up in weight each set)

1 Push Press + 1 Split Jerk

*Work up to a heavy single for the day in this complex, your push press should be your limiting factor for this complex.  Try and focus on your speed on the drive portion of the push press.  Try and get 3-5 decent sets here. Split jerk for these should just be technique work.

WOD

5 3-minute rounds of:

20 push presses

Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups

Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Intermediate Option

5 3-minute rounds of:

20 push presses

Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping

Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

 

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