Accessory
4 Sets
- 12 Double DB Curls (20#)
- 20s Chin-up Hold
- 12 DB French Press (45#)
- 12 DB Tate Press (30# DBs)
It was supposed to be 30 seconds on the chin-up hold, which was not happening. I did 20 seconds straight for the first set and then had to do 2x10s the other sets.
Cash-out (as few sets as possible)
- 50 Banded Curls
- 50 Banded Tricep Extensions
I used a blue band and went 35-15 for both movements. This came from Ibex.
Conditioning
6:00 AMRAP
- 5 Power Cleans (75#)
- 10 Weighted Box Step Overs (24″, 20# DBs)
- 10 Weighted V-ups (20#)
I got through 4+9.
Hang the Banner – Week 2 Workout 3
2 Sets
- 10/10 Standing Hip Openers
- 10 Hip Tilts (stability ball)
- 3 Bicep Stretches (20s:20s)
2 Sets
- 1:00 Plank
- 5/5 Monster Walks
2 Sets
- 10/10 Banded Wrist Pronation
- 10/10 Banded Wrist Supination
- 25 Hip Bridges
It was nice doing this last today since we were warmed up for the metcon by doing the conditioning.
Nick Momrik's Fitness Logs 