FRIDAY 9.20.2019

FRIDAY 9.20.2019

STRONG

Shoulder Press

40% X 5

50% X 5

60% X 5 (4 sets at this weight and reps)

HSPU Practice

Spend 10 Minutes practicing HSPU work:

Deficit HSPU's off paralettes or just the negatives

HSPU's or just the negatives

Nose and Toes

5 sets of 8 reps

If you can do HSPUs work them off the parallettes.

If you do not have HSPUs, work the negative, kicking up and lowering yourself all the way down SLOWLY

METCON-BURN

Glen

For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees

In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012

To learn more about Glen click here