Friday, April 6th
Strength: Week 2 of Speed Bench Work. Your weight should be exactly the same as last week to ensure we are being as explosive as possible each set. It may be feel light, but you actually utilize more high threshold motor units by moving weight as fast as possible so don’t underestimate the value of this work.
Metcon: Today’s metcon is going to challenging you from multiple perspectives both mentally and physically. Be careful with your weight choice today as this is an easy one to underestimate. Start with 70% of max effort and work on increasing your pace each set.
Speed Floor Press: 9 x 3 @50%, every 60s.
– Change Grip every 3 sets ie. close, medium, and wide grip
15 Hang Power Cleans (115, 75)
15 Push Press (115, 75)
15 Box Jumps w. Step Down (24, 20)
15 Overhead Squats (115, 75)
L3: (95, 65)
L2: (Knee Lifts) (75, 55) (Red box jumps)
L1: (Knee Lifts) (65, 35) (20, 15 Step-ups)