BRO-SESH PART DEUX 06.02.2015

Weightlifting
FIT: Push Press (PP 3×5 As heavy as possible.)
5 strict chin-ups between sets.

FIT : Metcon (Weight)
3 sets
15 ring rows
15 push ups
*elevate feet if possible

3 sets
8-12 DB/KB bent over rows
8-12 DB/KB push press
This is all untimed “brosesh” work. Get a pump.

Competition
COMP: Handstand Hold (5 min working window.)

COMP: Metcon (AMRAP – Reps)
“Skill/Gym WU”
3:00 max reps
strict MU
*quit at 3rd miss/fail

COMP: Push Press (PP 3×5 As heavy as possible.)
5 strict chin-ups between sets.

COMP: Metcon (Weight)
3 sets
15 ring rows
15 push ups
*elevate feet if possible

3 sets
8-12 DB/KB bent over rows
8-12 DB/KB push press
This is all untimed “brosesh” work. Get a pump.

COMP: Metcon (No Measure)
3 rds
20 banded face pulls
15 externally rotated band pull aparts
:30 per side banded lat stretch

COMP: Metcon (No Measure)
35-45 minutes airdyne, row, or run. Easy pace.

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply