COLD WIND BLOWS

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09 AUGUST 2017 COLD WIND BLOWS

Training Intent

– Strength: Superset of close grip bench press/wide-grip pull-ups. This means you are doing your pull-ups in the bench press rest.

Make sure you don’t “flare” your elbows on the bench press.

Wide grip focuses on developing lats/shoulders. Make sure you aren’t compensating by “leaning back” to complete your reps.

– Metcon: This isn’t quite an “all-out sprint” since the GHD’s might slow you down, but KBS/OHS should be completed UB.

Managing grip fatigue is key, so breaking up T2B early is important.

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Strength
Medium Grip Bench Press (5×5)
https://www.youtube.com/watch?v=qSwzkqi-JXk

 5 x 5.
Adding weight each set.
Rest 90s.
Pull-ups (5×5)
Wide Grip Pull-ups
5 x 5.
Rest 90s.
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
Metcon
Cold Wind Blows
4 RFT

15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 GHD’s

Rx + = 115/75, 70/53

Masters & Teens: 75/55
12 min time cap