07.21.18

COMPARE TO 8/19/16

Warmup
Alternate with a partner for 6 min
Partner 1 – 5 Shuttle Sprints, 5 Burpees, 5 Duck Walk Steps Per Leg
Partner 2 – AMRAP Air Squats

Mobility
Joint Mobility/Group Stretch x 6 min

Skill
Review the Bench Press
– Lie on your back with your feet flat on the floor. If your feet don’t reach the floor, use plates or a box to make contact.
– Grab the barbell with a grip just outside of your shoulders, wrapping thumbs around the bar.
– Hold the barbell at arm’s length above your body, keeping your back flat on the bench at all times.
– Slowly lower the barbell to the middle of your chest. In the bottom position the forearms should be perpendicular to the floor. Pause briefly, then press the barbell back up until your arms fully lockout.
– During the movement, keep your elbows tight to your body as you would in a push up and do not let your elbows flare out

Strength
Use 18 min to Partner up and perform 5 sets of 3-5 reps Bench Press @ a 31X1

REMEMBER – The first number is always ECCENTRIC (lowering) second number is always PAUSE AT BOTTOM third number is always CONCENTRIC (lifting) fourth number is always PAUSE AT TOP –all in seconds..
If something says “X” = intent of explosion.

Looking for 1/2 sec contraction or so.

SO WHEN WE TAKE THE BAR FROM THE RACK HERE – 3 sec eccentric controlled lower, 1 sec pause before explosive lift, explode up, 1 sec pause at the top

Note: Partners will count tempo and reps for each other (1 mississippi, 2 mississippi etc)

Metcon
For time Under a 15 min cap

Performance
Run 800M
21 Deadlifts 135/95
12 GHD Situps
Run 600M
21 Deadlifts
12 GHD Situps
Run 400M
21 Deadlifts
12 GHD Situps

Lifestyle
Run 800M
21 Deadlifts 115/75
18 Abmat Situps
Run 600M
21 Deadlifts
18 Abmat Situps
Run 400M
21 Deadlifts
18 Abmat Situps

Fitness
Run 600M
21 Deadlifts 95/65
18 Abmat Situps
Run 400M
21 Deadlifts
18 Abmat Situps
Run 200M
21 Deadlifts
18 Abmat Situps