Strength
Single arm Z-press – 5×5 Each Arm
*Superset – 3x ME Bar Hang
Workout
15-12-9-6
Hang Squat Cleans (165/115)
Burpee Pullups
RX+ – Burpee Bar MUs
**Week 1/day 1 of our FUN strength cycle. Starting things off with a Z Press. Video demo shows using both arms, but we’re doing single arm presses, 5 per side, 5 times. Between sets – 3 times – you’ll hang from the bar for as long as possible. No pull ups? Here’s some training. Lose your grip on heavy deadlifts? Do these bad boys and you won’t be mixing up your grip at 70% of your 1RM. Wanna be a total bad ass? See what you’ve got with one arm, ya sloth.
Okay, so he’s not hanging by one arm. But he’s cute.. and I think he’s giving us the middle finger.
Workout is a variation of a CrossFit Mainsite workout. What’s great about this is that they list a bunch of scaling options if you can’t do the weight, and you can compare your time to others all over the world. How cool is that?? Even if you have to scale, go with a heavy-ish weight for the cleans, and make the burpee pull ups challenging even if you’re doing a burpee and ‘jump as high as possible’. Get PULLING on the bar. This should be a good start to the week.