Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.
– Build to a moderate weight over the course of 8 sets.
– Goal is to beat weight achieved on 14/05 by 5kg.
3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:
1a) Barbell Rows
1b) Barbell SDHP
1c) Barbell Curls
1d) Barbell Strict Press
1e) Abmat Sit-ups
Note: Today’s metcon is meant to be done with an empty bar so that you can work for 30 seconds at a fast pace without stopping. shoot for 100+ reps!
Banded Triceps Complex
– Supinated grip pushdown (median head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Try to beat total reps from last week