09 AUGUST 2017 COLD WIND BLOWS
– 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.
Adding weight each set.
5 x 5.
– Added weight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
15 Overhead Squats (95, 65)
15 KBS (53, 35)
Masters & Teens: 75/55
12 min time cap