Throw back Thursday.
RX
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 4min.
2. Warm-Up
3 Rounds
20 PVC Dislocates
10 Box Jumps
Run 200m
3. Strength
“Rest Pause” Neutral Grip Dumbbell Strict Press
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder.
4. MetCon
4 Rounds
50 Calorie Row
Rest 2 minutes
SCALED
1. Mobility
Twisted Cross, 2min./side
Standing Straddle, 2min./side
2. Warm-Up
3 Rounds
20 PVC Dislocates
10 Box Jumps
Run 200m
3. Skill Work
“Rest Pause” Neutral Grip Dumbbell Strict Press
4. MetCon
4 Rounds
50 Calorie Row
Rest 2 minutes
COMPETITION
1. Side Work
Bench Press 5×5 @75%
(Slow on the way down, explosive on the way up.)
