Friday, 10/9
October 8, 2020
Programming Preview: Week of 10/12
October 11, 2020
Warm Up
3 Rounds
8 Squats (pause/reg/jump)
8 Alt T Push Up
8 Spider Lunge w/reach
8 Alt Samson Lunge
Strength
Strict Press
Establish a Heavy Strict Press in 15 Minutes:
Warm up set of 10 empty bar strict press
Set 1 – 2: 5 reps @ 40 – 60%
Set 3 – 4: 3 reps @ 65 – 75%
Set 5 – 7: 1 rep @ 80+%
Met Con
3 Rounds for time (18 Min Cap)
9 Strict Pull Ups
15 DB Shoulder to Overhead (50/35s)
21 Burpees to 6” target
Pull Up Scaling:
Lower volume to 6 or 3 per round
9 Rows (Rings or Bar in Rack)
