Close Grip Bench Press 5-5-5-Max-5-5-5 (45, 55, 65, 75%, back down)
Then,
3 Sets:
3 Sumo Deadlift, 3 Sumo High Pull
Metcon: 5 Rounds for time
5 Deadlifts (225#)
10 Handstand Push-ups
15 Box Jumps (20")
Rest 2 mins. then work on clean pulls
WOD: 3 Sets
1st:
1 min Max Pull-ups
2 min Max Push-ups
3 min Max Air Squats
Rest 1 min
2nd:
1 min Max Toes-to-bar
2 min Max Dips
3 min Max Sit-ups
3rd:
1 min Max Pull-ups
2 min Max Push-ups
3 min Plank
This again was such a nice and tough workout for myself. I've finally figured out the foundation of my macro timing, so my energy levels have been great! And with the announcement of 14.2 coming up, I'm more than excited to see if this training will pay off.
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