CrossFit:
A.) Strict Press (Recovery (Week 4 of 4)
5 x 40%
5 x 50%
5 x 50%
5 x 60%
* Today we are doing strict press from the FLOOR. It’s super light and it will give you a little extra work 🙂
*ALSO, in between each set you will do 1min. of your choice:
1.) Double Unders
2.) Lateral DB Raises
3.) Assault Bike
B.) Lucifer (Time)
20min. to finish…
10-9-8-7-6-5-4-3-2-1
Devil Press 50/35s
200m Run
Repeat from November 9th. NASTY one, but SO FUN! Check your time and BEAT it! Challenge a friend on the gram today too. You can do this bad boy anywhere.
C.) Accessory Work
Optional:
3 Sets:
1min. on 1min. off wighted planks
(use 45/25lbs or more)
Strong:
Parts A and B remain similar throughout the cycle. Track these metrics.
A. Alternate Movements
Rest as needed between sets of each to ensure loading and quality movement
As usual, remember to begin the cycle with weights that are about RPE 7 and leave room for improvement week to week
Bench Press
Ramp-up sets as needed, then 2 x 4-6 for work sets
Ring Pullups (scale as “Rack Pull-ups”)
Ramp-up sets as needed, then 2 x 4-6 for work sets
B. Strict BB OHP
Ramp-up sets as needed, then work sets of 3×3 @ the SAME WEIGHT
increase weight following week when you make all 3×3 with same loading
***Fractional plates will be key to continue progress.
Build quickly to one challenging set of 6-8 reps per arm
(video shows how to get weights in position safely)
https://www.youtube.com/watch?v=W0iNx3mHbhY
Build quickly to one challenging set of 8-10 reps
E. 2 Rounds:
Dips x 6-8 Reps (weighted as feasible)
(scale as diamond pushups or Bench Dips)
Rest 2 min
Bentover Barbell Rows x 6-8 Reps
Rest 2 min