Tuesday, May 14, 2019 - Train8nine
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Tuesday, May 14, 2019

Saturdays are for cardio!  Come check out our growing A8N class this Saturday at 9 am.


This week we start the second block of the 5,3,1 Program.  You’ll use the previous block’s numbers and add five pounds to the upper body lifts, such as; Overhead Press and Bench Press and add ten pounds to the lower body, such as; Squat and Deadlift.

FITNESS

PERFORMANCE

LIFT 8N

3 x 12 KB Single-Arm Arnold
Press

3 x 15 Band Pull-aparts

3 x 5 Overhead Press
@ 65, 75, 85%

*remember to add 5# to 4/16

3 x 15 Band Pull-aparts

WOD

Pull / Push

2,400 meter row
*every 400 meters perform pushes

WYO: 10 Push-ups + 10 DB Floor Press 20/15
GBP: 15 Push-ups + 15 DB Floor Press 35/20
BRB: 10 HSPU + 15 Push-ups + 15 DB Floor Press 35/20

FINISHER

5 minutes of roll-out

 

COMPETITORS:

A- METCON- Perform today’s Metcon @ BRB

B- Core Work – Not for time
3 rds of
17 GHD Med Ball Sit-ups (don’t go past horizontal)
17 GHD Back Extension

C- 3 x 15 DB Tate Press

D 3 x 15 – 20 Cable-Banded Face Pulls

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