Wednesday, September 27

Strength: This session should NOT take away from the Metcon today and is LOW volume. We are progressively working up to a challenging set of Close Grip Chin-ups (supinated grip). The intent is focus on bicep strength and activate for the Metcon.
Metcon: This is a high-volume gymnastics piece as many of you may now so pacing and staying away from muscular failure is key. Most athletes should look to complete a set every 60-90s depending on your ability.

Weighted Close Grip Chin-up: 5-4-3-2-1

5 Pull-ups
10 Push-ups
15 Air Squats