Wednesday March 2, 2022
A. 3 Rounds, not for time with an empty barbell:
10 Press
10 Deadlifts
B. Strict Press:
2-2-2-1-1-1
*Six sets to work up to the heaviest single you can handle IN GOOD FORM today. NO MISSES
Superset with:
Weighted Pull-Ups
2-2-2-1-1-1
If you don’t have unassisted pull-ups yet, do this:
3 sets of:
10-15 Ring Rows (constantly progressing towards being horizontal)
10-15 Bicep Curls (each arm)
*20 mins
C. “8 mile”
12 EMOM
Odd: 12x 10m Sprint
Even: 12 KB Swings
L3, L2, L1: Coach approved volume and weights