strict press (SP)
75% of max x 5
80% x 5
85% x 5
3 min between rounds
10 min break
metcon
10x high rows @ 1/4 bw
2 pullups
5 rounds
Do this under 5 min
If pullups are broken, meaning you cant finish them one after the other, then you have 50 double unders after you are finished or if not completed in 5 min do the double unders
At the end of the metcon do 3 bear complex@80 to 85% of max strict press. Take as much time as you need and add an overhead squat into the complex. The BEAR complex is all over the internet so if you dont know what it is look it up online.
75% of max x 5
80% x 5
85% x 5
3 min between rounds
10 min break
metcon
10x high rows @ 1/4 bw
2 pullups
5 rounds
Do this under 5 min
If pullups are broken, meaning you cant finish them one after the other, then you have 50 double unders after you are finished or if not completed in 5 min do the double unders
At the end of the metcon do 3 bear complex@80 to 85% of max strict press. Take as much time as you need and add an overhead squat into the complex. The BEAR complex is all over the internet so if you dont know what it is look it up online.
125 x5
ReplyDelete130 x 5
140 x 5
metcon
2:37 with a 53# kb
bear at 135
easy setup fast and good for getting back into it a beginning of cycle and after travel
If you found yourself needing more do 3 c2g burpees and then sprint for 20 seconds walk back to start total 5x