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Tuesday, Jan 14th, 2020

  Tues 01/14/20
Mobility: Shoulders + Ankles
Strength/Skill: Pistol practice, warm up Push Press, Set up stations...

Then
E4Min for 4 Rounds:
5 Push Press, potentially building weight across sets
6 Alternating Pistols (3/leg)*
5 Strict Pull Ups
6/8 calorie bike or row
SPRINT (about 30 seconds or less)


Try to perform working sets between 70-80+%

*scale pistols to a box or weighted reverse lunges
Met-Con: Cool Down!
Additional
Optional
Accessory
Work:
E2.5Min for 3 Rounds, complete:
- 10/arm Seated 1-Arm DB Press
- 5-10 Wide Grip Pull Ups (or negatives)
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last cycle,
perform 1:00 on/1:00 off x 10 sets at 70% of max RPM
.