Warm Up
Dynamic Drills
2 Rounds
- 5 Ring Rows
- 10 Scap Push Ups
- Run 250m
Strength/Skill
- A: Press – Find 1RM
| For the press, perform the following reps and percentages: |
| * Set 1 – 50% of possible 1-RM x 3 reps |
| * Set 2 – 75% of possible 1-RM x 2 reps |
| * Set 3 – 85% of possible 1-RM x 1 rep |
| * Set 4 – 90-95% of possible 1-RM x 1 rep |
| * Set 5 -Test 1RM |
|
* Set 6 (optional) – Exceed Set 5 weight
|
- B: Weighted Pull Up – Find 1RM – OR Perform 3 sets of Negatives x 2-3 reps @ 40A1 – Rest 90 seconds
MetCon
“Helen”
3 Rounds for time of:
- Run 400m
- 21 KBS (53/35#)
- 12 Pul Ups
