SHIRTS SLEEVES 05.12.2015


Fitness

Fitness

FIT : Push Press (PP 3×5 @ ~90% of last Tues, 5 strict chin-ups be)

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 minute 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 @ ~90% of last Tues, 5 strict chin-ups be)

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

COMP: Metcon (No Measure)
25-45 minutes airdyne, row, or run. Easy pace.

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