07/02/2019

Metcon
190620 (Time)
For time:
21 bench presses
21 strict L chest-to-bar pull-ups
Run 800 m
15 bench presses
15 strict L chest-to-bar pull-ups
Run 800 m
9 bench presses
9 strict L chest-to-bar pull-ups
Run 800 m

♀ 115 lb. ♂ 175 lb.

GENERAL WARM-UP

2 rounds of:
30 seconds of high knees
30 seconds of butt kickers
Run 100 meters
3/3 Turkish get-ups
10 kip swings

SPECIFIC WARM-UP

Strict L chest-to-bar
2 sets of:
1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec
3 sets of:
1 pull-up with right leg extended + 1 pull-up with left leg extended
(Scale to lower bar, using feet to help with the pull)
3 sets of:
L pull-up + 2-sec pause at top + lowering in the L shape
(Scale to 3-sec negative pull-up)
3-5 L pull-ups
3-5 L chest-to-bar pull-ups

Bench press
5 reps of tempo bench press with an empty barbell
> 3-sec lowering phases + 1-sec pause on chest
5 reps of bench press with an empty barbell

Build up
Perform 4 sets of 3 reps increasing in load each set
After the last set, perform 3 L chest-to-bar pull-ups and 100m run