Transformation Tuesday?! How about Transformation EVERY DAY for 2.5 years! Congrats, Cesar for crushing your goals! He still has 15# to go and is as dedicated as ever. Keep working sir!
Warm Up: 4 Mins
2 Round Rotating Tabata :20/:10
Push Ups
Squats
Ring Rows
Bear Crawl
Strength: 18 Mins
5 Minutes to warm up Bench Press
50% x 10 & 60% x 5
5 x 10 on the 3:00
0:00, 6:00 & 12:00 Bench Press
3:00 & 9:00 Pull Ups
*Keep all sets unbroken and aim for 75% +
Mobility on rest. Roll Anterior Shoulder / Chest / Lats
Metcon: 14 Min Cap
“Jackie” – Stagger athletes until 1st heat is done with row as necessary
1000 M Row
50 Thrusters (45/35)
30 Pull Ups
Elite Competition Class
Rope Climbs
5 Sets:
1 Legless Rope Climb + 1 Rope Climb
Rest as needed between sets.
Team Conditioning
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)
Performance Power Train
Thursday, Sept 13th, 2018
Jet Fuel:
Spend 3 mins jump roping
-then
2×20
Band Pull aparts
Band Shoulder Press
-Mash upper body
Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Grip Bench
Max 3
1xAMRAP @80%
1xAMRAP@70%
GainCity:
-DB Bench Press
3×10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:
Curl+Press empty BB
Afterburner:
200 Double Unders
**10 Cal bike every break**
