“3x3x3 Push Presses…”

Posted: October 18, 2016 in Uncategorized

Last Week Of This Strength Cycle…

3x3x3 @ 80% OR 90% Of Your 1 Rep Max… HEAVY!!!

The Lifts Will Not Be Incorporated Into The MetCon…

Going Back To Normal…

“Huddle Up”…. Warm Up… Strength… Then The MetCon…

No Lies… But Some Secrets…

Monday: Front Squats… MetCon… DONE!!!

Tuesday: Push Presses… MetCon…

Wednesday: DeadLifts… MetCon…

Thursday: 6 Mins To Establish A 1 Rep Max Hang Snatch… MetCon…

Friday: No Strength… MetCon…

Saturday: Oly Lifting Is On… JUST SIGN UP BEFORE 9:00PM FRIDAY NIGHT… 10:00AM GRID WOD…

Sunday: Active Rest Day…

Next Week… “Hell Week”…

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 9 Mins To Perform 3 Sets Of 3 Reps @ 80% Or 90% Of Your 1 Rep Max: Push Press…

MetCon…

Your Choice: 500 Meter Row Or 400 Meter Run..

25 “Shoulder To OverHeads” (Rx’d: M-75lbs/F-55lbs… No Racks…)

50 Hang Muscle Cleans Or Hang Power Cleans

25 “STOHs”

50 Hang Muscle Cleans Or Hang Power Cleans

25 “STOHs”

Whatever You Pick 1st… Flip Flop For A 5oo Meter Row Or 400 Meter Run… TIME!!!

Ladies… DON’T DROP THE BarBell… Guys… BE AWARE OF YOUR SURROUNDINGS!!!

3…2…1…GO!!!

Mando

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10.17.2016 WOD & Scores…

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