Tuesday: 121316 (1-2)

Posted: December 11, 2016 in Gymnastic, MetCon, Strength
Tags: , ,

Warm-up:

Gymnastic: (Pick One) Work up to x6-15+ @9 RPE
Air Squat
Box Jump
Dip
Handstand Pushup
Lunge
Muscle-Up
Pistol
Pullup
Pushup
Ring Row
Step-up
Tuck Jump

Strength: (Pick One) Work up to x2-6+ @9 RPE
Back Squat
Barbell Row
Bench Press
Deadlift
Floor Press
Front Squat
Incline Bench Press
Lunge
Press
Push Press
Seated Press
Sumo Deadlift

MetCon:
2-4 Rounds:

1. Gymnastic: (Use 95% of Above)
2. Strength: (Use 95% of Above)

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Comments
  1. Paulo Santos says:

    Gymnastic:
    Jumping Split-Lunge
    BWx24

    Strength:
    Wide-Grip Bench Press
    215×3 @9 RPE

    MetCon:
    4 Rounds:

    22 Jumping Split-Lunge
    3 Wide-Grip Bench Press @205#

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