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Friday December 4

TriPark Strength – Open Gym OUTSIDE

Strength

Tempo Bench Press

Two seconds to go down. No Pause at the bottom. Explode Up. Pause for one second at the top.
-3 Sets-

Tempo Bench Press x 10 reps

slow and controlled :02 descent, no pause in the bottom position, then explode the barbell up as quickly as you can, pause for :01 at the top

Rest 2-3 minutes between sets

Metcon

Metcon (Time)

-4 Rounds-

500m Row

20 KB Swings

30 Double Unders

Strength

Back Squat

In 15 minutes or less…

Establish a 3-RM Back Squat

Rest 3 minutes and then…

One set of:

Back Squat x 10 reps @ 80% of today’s 3-RM

Metcon

Metcon (Time)

-For Time-

1,000m Row

Rest 2:00

800m Row

Rest 1:30

500m Row

Rest 1:00

250m Row

Rest :30

100m Row

Rest until fully recovered,

then…

-For Time-

1 Mile Run

Record your finishing time after the 100m row

1-Mile Run (Time)

Max Effort 1-Mile Run

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