“Bro Circuit- Pressing Muscles “
3 Rounds:
A1. DB Skull Crushers 8-12 Reps
A2. DB Pec Fly’s 8-12 Reps
A3. Arnold Presses 8-12 Reps
A4. Push Ups to Failure
Rest 2 mins
15 MIN AMRAP
12/9 Cal Ski/Row/Bike – Alt machine each round
10 V Ups
8 DB Rows 70/50
100Ft Farmers Carry 2 DB/KB/Trap Bar – Heavy
Mobility Work:
- Banded Pidgeon 2 mins per leg
- Banded Spider Lunge T Spine Rotations – 1 min in spoder stretch then 10 rotations per side
- Couch Stretch 2 mins per leg
- Wall T Spine Stretch 2 mins
- PVC Prayer Front Rack stretch 2 Mins
Program Notes:
- A great day for working on pressing accessory work, movement quality, aerobic capacity, core stability and mobility
- This day can be treated as active recovery or as a stand alone workout depending on your exertion rate. Consult your coach for your desired purpose today.
- focus on breathing today and connect with your body. Start to feel muscular activation as you move through the moves today.
- this is a great day for those who are still working on pull ups or for those who want stronger an safer pull ups as well as recovery or focused movement work in general
Metcon intention:
Core stability, dynamic core, aerobic conditioning, continued pulling work. Be steady and consitently move for 15 Mins. Lighten your loads and pace for active recovery
or push the weight and move fast for a killer 15 mins.
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+:
Use the Trap bar for the farmers carry and go HEAVY 225+
Intermediate:
DB Rows 50/35
Scaled:
DB Rows 35/20
Beginner:
Consult your coach to hit the intended dose: move consistently for 15 mins with a “comfortable uncomfortable”.