Saturday 9.12.20

STRENGTH

Wide Grip Bench Press
3×8-10

Notes:
Work sets can be across or progressive based on how you feel. Should always feel like you have ~2-3 reps in reserve. No spotting required!
Find a grip at least a hand width wider than your usual width. Use the warm-up sets to find a position that feels good for you.

MetCon

For Time:
500m Row
then
15-9-6 Reps of:
Thrusters
Burpees
then
500m Row

Notes:
Workout Cap: 12:00
Thrusters: Should be medium-heavy. The 15 set should be done in 2-3 sets. Some loading options could be: (115/95/75/65/45/…)

Warm – Up

6 Yoga Push-Ups
12 Alt Sit Outs
12 Alt Heiden Jumps

Strength

5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL

(No DB or KB?)
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Superman

MetCon

AMRAP 12:00
7ea Single Arm DB/KB Thrusters
7 Burpees