Goin' Up . . . Goin' Down

Strength

E2M10M

3 Strict Press (work off 1RM @ following percentages)
45/55/65/75/85 (*85% = max effort unbroken set)
Perform 1 Strict Pull-up after each set of strict press
*work to highest progression or heavy single for the day

MetCon

24min EMOM

min1: 15/12 Calorie Row (12/9 Cal Bike)
min2: 10 T2B
min3: 6 Clean & Jerk 135/95Rx+ = 155/105

Coaches Notes

KINDA EQUIPPED

On a 10min clock:
Strict HSPU Ladder
Start with one rep, rest, 2 reps, rest, 3 reps, rest, etc
If you miss a rep, go back to 1 and work your way up again

24min EMOM
min1: Shuttle Sprints or Up Downs
min2: T2B or V-Ups
min3: Alt DB Hang Clean & Jerk 50/35

BODYWEIGHT / HOUSEHOLD GEAR

On a 10min clock:
Strict HSPU Ladder
Start with one rep, rest, 2 reps, rest, 3 reps, rest, etc
If you miss a rep, go back to 1 and work your way up again

24min EMOM
min1: Shuttle Sprints or Up Downs
min2: V-Ups
min3: 12 OO GTOH

– Eric Barber

Learn the Fundamentals!!

Posted 1 year AGO

Eric Barber

Founder & Coach

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