A. Bench Press
5×5; rest 2-3 Mins
B. Strict Weighted Pull Ups
5×3; rest 2 mins
M:
8 min AMRAP
8 KB Swings 53/35
4 HSPU
Program Notes:
Today we are blasting the upper body a bit. Bench Press to start because Why not? Satrday’s are a great day to perform simple lifts. Strict weighted
pull ups follow as a compliment to the bench and then our metcon involves HSPU. 8 Mins to get as much work done as possible. Move fast and partition wisely
to avoid failiure on the HSPU. Show up and move. Not a lot of overthinking today.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: SHSPU
Intermediate: Strict pull ups, 45,26, reduce reps on HSPU to 2
Scaled: Pull Up Negatives, 35/18, HR Push Ups or DB Z Presses or knee to plank push ups
Beginner:Tempo inverted rows, appropriate weight for tachnique development, Knee to plank push ups , if Max KB Swings yesterday: Substitute box step up
Longevity: DB Z Presses appropriate weight for unbroken reps