Strength:
5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press
Strength:
3 Back Squat @ 70-75%
3 Back Squat @ 70-75%
3 Back Squat @ 70-75%
Metcon "Strict JT" (15 min cap)
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-
“Pulling JT"
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
145FT Dumbbell (or Kettlebell) Farmers Carry after each set (2x50/35)
Workout Description Video: https://youtu.be/8Rzr7NChRvk
Scaled:
Strict JT
15-10-5
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-
“Pulling” JT
15-10-5
Strict Pull Ups
Feet Elevated Ring Rows
*90FT Dumbbell (or Kettlebell) Farmers Carry after each set (50/35)
Midline:
For Time
Accumulate 100 Alternating Leg V-Ups holding 5lb plates in each hand
*Each time you break complete 10 Supermans
Workout Description Video:
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