Strict press 5-5-3-3-1-1-1
Rep ranges of 5-3 are our loaded practice reps not rep maxes.
We are marking sure we have good position and can maximise power from the shoulder to overhead.
the maximum we can lift for a single rep -1 rep max is what we are after today.
5000m row for time
Skill practice
kip drills –
scapular retractions
kip swings and timing for toes to bar and pull up
workout
in 15 mins get as far up the ladder as possible
200m run
2 pull up
2 push-up
200m run
4 pull up
4 push up
200m run
6 pull up
6 push up
and so on.
Front Squat – compare to 6th september
5-5-3-3-1-1-1
3 rounds not for time
50 m alt kb front rack overhead carry- left arm racked right up overhead, then left arm overhead right arm racked.
10-15 good mornings
Some vey good bear complex going down yesterday alway good to lift heavy!!
With a running clock
A. for time 0-15 (15 min cap)
400m run
21 deadlifts 100/70
21 toes to bar
400m run
15 deadlifts 120/80
15 toes to bar
400m run
9 deadlifts 140/100
Note how far you got and scale if not complete in 15 mins and move on to wall balls
@ min 15
Emom 10
12-15 wall balls
20 Mins to est a 1 Rep Max
Bear complex
clean
front squat
stoh
back squat
Stoh
Compare to Sunday 30th August
Hang Snatch
3-3-3-1-1-1-3-3-3
3 round not for time
40 m KB front rack carry
60 sec Hollow Hold
15 banded good mornings
