Announcements
- Apparel Pre-Order running through THIS FRIDAY CLICK HERE to order
- Diastasis Workshop @ MG March 16 at 12pm CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today we are building to a 3RM in the Close grip floor press. This should take roughly 6-7 sets to complete. Make sure you have a spotter and you’re smart about how you progress. You do not want to fail too early.
– Metcon: Today’s metcon is not for time and is a good test of local muscle endurance. We’ve never done some of these movements in a metcon so it may be wise to go lighter than you think. Barbell curls should be done strict.
– Strength: Today we are building to a 3RM in the Close grip floor press. This should take roughly 6-7 sets to complete. Make sure you have a spotter and you’re smart about how you progress. You do not want to fail too early.
– Metcon: Today’s metcon is not for time and is a good test of local muscle endurance. We’ve never done some of these movements in a metcon so it may be wise to go lighter than you think. Barbell curls should be done strict.
B) Warm Up (3:00 – 15:00)
Review and perform 10 reps (or distance) of each
– Rollback Tricep Extensions on Floor
– Barbell Curls
– Single Arm OH KB Carry x 50 ft. each
– Handstand Walk x 10 ft. or Bear Crawl x 20 ft or Handstand Hold x 10s
Then,
3 Way Banded Shoulder/Lat Stretch x 30s each
Then,
Review The Floor Press
C) Strength (15:00 – 35:00)
Close Grip Floor Press: 3RM. Rest 2:00
Beginner: 5 x 5, adding weight if form permits.
D) Metcon (35:00 – 60:00)
Not for time:
”Buy in”
100 Ft. Handstand Walk or 60s of total Handstand Hold
Then,
30-20-10:
DB Rollback Tricep Extensions on Floor (40s, 30s)
Barbell Curls (95, 65)
T2B
Then,
”Cash-out”
200 Meter Single Arm OH KB Carry (100m each)
*Athlete choice of weight scaling today.
L3: (35s, 25s) (75, 55)
L2: (30s, 20s) (65, 45)
L1: (Less than L2 OR Choices choice)
22:00 Cap on this work
E) Extra Credit (After Class)
5 Minutes of Parasympathetic Breathing or 5 Minutes of Row, Bike, Jog, light Sledpull.