07
06 '17
Skills/Technique
The rope climb
Practice of the foot wraps, locking in, efficiency, kipping leg less, L-sit, start seated
Challenge of the day: 1 reset rope climb
METCON/Strength
For time:
15-12-9
Deadlift
Shoulder press
Rx deadlift at double bodyweight, shoulder press at 3/4 bodyweight
Scale option: deadlift at 1.5 bodyweight, shoulder press at half bodyweight
Note: This meant to be heavy, if scaling, aim for something challenging for triples. You’ll need to go with singles and longer rest in between. Make sure technique and form are not compromised, you miss judged on the weight, don’t be afraid to bring it down.
