Thursday, April 12, 2018 - Train8nine
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Thursday, April 12, 2018

Lift 8N – Push Day 2

6 minute EMOM 

1st minute: 12 Barbell Floor Press RTF 3 (this means you have three more reps left)
2nd minute: 15 Leg Raise + Corkscrews
*repeat for two more rounds

 

6 minute EMOM – Every two minutes on the minute perform…

6 Front Squats @ 75% (go heavier than last week)
*repeat for two more rounds

 

Metcon

Elite

30 / 20 / 10
Med Ball Alternating Pistols 30 / 20

20 / 15 / 10
Push Press 115 / 80

1:00 “L” Sit (rings, boxes)

 

Rx

30 / 20 / 10
Med Ball Alternating Pistols 20 / 14

20 / 15 / 10
Push Press 95 / 65

1:00 “L” Sit (rings, boxes)

 

Scaled

30 / 20 / 10
Med Ball Reverse Lunges 14 / 10

20 / 15 / 10
Push Press 75 / 50

1:00 “L” Sit (rings, boxes)

Post time to whiteboard.

 

Supplemental
3 x 12 GHD Sit-ups
3 x 12 DB Rear Delt Fly RTF 2

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