March 12, 2021

031221

Strength
Metcon
Set 1: 15 Band Assisted chin-up with a count of 2 seconds up/ 2 seconds Down

Set 2: 1 Bodyweight Half Rep chin from the bottom into 1 full rep 8 times thru (16 total reps)

Set 3: 5 Weighted Chin-Ups, drop the DB and immediately go for max reps

Set 4: 5 Weighted Chin-Ups, drop the DB and immediately go for max reps

Set 5: (With band assistance) 5 reps with a count of 5 seconds up and 5 seconds down
into 4 reps with 4 seconds up and 4 seconds down
into 3 reps with 3 seconds up and 3 seconds down
into 2 reps with 2 seconds up and 2 seconds down
into 1 rep (15 total reps, use good band assistance)

Conditioning
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

**THERE IS A 12 MINUTE CAP ON DT TODAY**

L1 = 155/105
L2 = 135/95
L3 = 95/65
Newbie (less than 60 days of training) = Use 15-25# DBs

Leave a Comment

Your email address will not be published. Required fields are marked *