Strength:
Shoulder Press - 5x5
"Annie"
50-40-30-20-10
DU
Sit-ups
Assistance:
DB Side Raises - 3x15
OH Tri Extension - 3x8-12
Perfect Tri Push-up (no pause) - 1xFailure
Notes:
For the Shoulder Press, work up to your 5 RM. Touch the bar to your chest each rep.
For the Perfect Tri Push-ups, use the Perfect Push-ups and do as many reps as possible without pausing at all - once you pause, you're done. Keep your upper arm parallel to your body with your elbows pointing toward your feet - focus on using your triceps.
I finished the met-con in 8 min 53 sec. I need to improve on my situps.
ReplyDeleteShoulder Press, I did 145x5 on my 4th set and 150x3 on my 5th.
Perfect Tri Pushups, I did 40 reps. I only took about a 30 sec rest after the OH Tri Extensions.
I FINISHED THE MET-CON 7:46
ReplyDeleteI DID MY 4TH AND 5TH AT 135LBS
I DID 35 REPS TRI PU
Finished in 11:57...Couldn't find a rhythm in the first two sets of DU's! SP- Did 135x4 on the 4th and 3x on 5th set.
ReplyDeleteDid 36 TRI PU.