Thu. Feb 9, 2017

ME Upper

Warm-up

Assault bike 3 minutes:
Every minute ride 30 seconds easy, 20 seconds moderate, 10 seconds HARD

Red Tier - Shoulder Press 

2 x 5 @ 65%
2 x 5 @ 75%
1 x 5+ @ 85%

White Tier - Push Press 

3 Rep Heavy
1xAMRAP @90%
-then
3x15 DB Larsen Press (full class only)

SWOD - Strength WOD

Open option:
20 min AMRAP:
8 Chest 2 Bar Pullups
10 Pushups
12 Air Squats
30 Double Unders

PPT option:
Every minute, 20 minutes, alternating:
Even:
2x
5 pullups
10 pushups
Odd: 30 Double Unders
**This workout has 100 pullups and 200 pushups in it. It is very aggressive. There will be almost no one who can do this workout as written. Remember the purpose of our program. Strength, Power, Explosiveness. We want power output to remain high. This means, lowering the reps and scaling the movements if necessary to a scheme that allows quick, explosive movement, and rest. Scale to 1 set of 5 pullups and 10 pushups if needed. Whatever it is. DO NOT start breaking up your sets. Reduce the reps. Keep it fast and aggressive.

ACCESSORY WORK

3x12
DB CSR (chest supported rows)
DB CS Reverse Flyes (chest supported)