Monday 01-18-2021 Starke HomeFit
A. 10-8-6-4-2
strict press* (increasing weight each set)
*5 strict chinups after each set
B. 10 RFT:
10 S2OH
10 front squats
*every time you break: 12/10 cals
Workout Notes/Intentions: Part A will be done with whatever equipment you have- ideally going up in weight if possible each set as the reps decrease. 5 strict chin-ups or supine grip rows of some sort will be done after each set of strict press. Part A should not take too long- allow 10-15 minutes.
Part B is a longer metcon. The goal is to choose a light weight, one that allows you to get through at least one full round before breaking; the goal is to get through more than one full round in your first set before dropping. S2OH should be a push press or push jerk. When you have to take a break, you must complete 10/12 cals on a machine. This should take about 30-45 seconds, so alternatives should be a similar time domain (burpees, skipping, stairs, running, etc.)
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