Wednesday, May 17, 2017
A) Warm-up, 10:00
Grab a band and a light KB and complete:
20 Banded Pull-aparts
10 KB Push Press right arm
10 KBS Push Press left arm
20 Banded Pull-aparts
10 KB Rows right arm
10 KB Rows left arm
20 Banded Pull-ups
10 KB Windmills right arm
10 KB Windmills left arm
20 Air Squats

B) Mobililty, 5:00
Wall Slides: 2 x 10

C) Strength, 20:00 
1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 90s.
1b) Wide Grip Pull-ups: 5 x 5. Rest 90s.
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
2) Warm-up OHS + T2B for Metcon

D) Conditioning, 15:00 
“Cold Wind Blows”
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B

L3: (75, 55)
L2: (65, 35) (45, 25) (Knee Lifts)
L1: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
*12:00 Cap

E) Extra Credit, 5:00
1a) 1 1/4 KB Tricep Extensions: 3 x 10. Rest 45s.
1b) KB Hammer Curls: 3 x 10. Rest 45s.

Training Intent
– Strength: Superset of close grip bench press/wide-grip pull-ups. Make sure your athletes don’t “flare” their elbows on the bench press. There are multiple options that are commensurate with each athletes ability. Wide grip focuses on developing lats/shoulders. Make sure athletes aren’t compensating by “leaning back” to complete their reps.
– Metcon: I would not call this workout an “all-out sprint” since the T2B will likely slow athletes down, but KBS/OHS should be completed UB. Most times will range between 7-10:00. Managing grip fatigue is key, so breaking up T2B early is important.

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