Thu. Feb 23, 2017

ME UPPER

Warm-up

3 minutes running clock:
5 Ring row
5 Pushup
-then
20 band pull apart

Weightlifting

Red: Shoulder Press

Bench Press (Close-Grip) vs. Bands 

*grip should be just outside the shoulders, close to the chest, but not so close that their hands interfere with the barbell touching their chest. At locations where you have power racks (sc and sj) set up the bench inside the rack and use the pins along the bottom of the rack to attach the bands to. At other locations, use a band wrapped around the underside of the bench and around the bar.

White: Close-Grip vs. Bands
3 rep Heavy
1xAMRAP @90% vs. Bands
1xAMRAP @80% no Bands

Shoulder Press 

3x10

SWOD - Strength WOD

Open option:
Running Clock:
7 minutes to finish:
7-5-3-1
muscle ups
10 Burpee to Target between rounds, finish with burpees.
-then
5 minutes to find 1rm Squat Snatch
*Rest with any time left over before 7minutes. Cannot start snatch until 7 minutes is up. No Power snatch.

PPT option:
Running Clock:
7 min to finish:
7-5-3-1
Muscle Ups
10 Burpee to target
-then
5 minutes to find 1rm Power Snatch
*Rest with any time left over before 7minutes. Cannot start snatch until 7 minutes is up. No Squat snatch.

ACCESSORY WORK

3x12 T-bar rows
*Stretch