Sunday, February 16, 2014

2/17/14

Pause bench press: find your 1RM
*Pause 2 sec at your chest*
*10:00 cap*

Close grip incline bench: 3X5, 1X max reps
*Do 1 set every 1:30*

3 giant sets:
Pull-ups X 8-10
Upright row X 10-12
Band facepulls X 15

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...
Uncon Met-con

How many reps can you complete?
2:00 of wall ball (20/15)
4:00 of 20 yard sled push/pull
6:00 of KB swings (24/16)
8:00 of double-unders

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This week at BBCF:
Tuesday
WOD: deadlift, hang clean, front squat, jerk
Metcon: pro agility, burpees, KB sqt clean, slams

Wednesday
Strength: snatch complex
WOD: snatch, pullups
Metcon: DB snatch, strict burpees

Thursday
WOD: run or bike, box jumps, burpee pullups
Metcon: double-unders, slams, wallball, shuttle

Friday
Strength: clean+jerk complex
WOD: Elizabeth
Met-con: HSPU, pistols, scissor jumps

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