Strength:

Keeping in mind what you think your weak points were last week, try to improve on those 1-2 points, and improve your movement, and potentially the weight on the bar as well. A few common mistakes are: lifting the heels off the ground while dipping, knees tracking forward instead of at an outward angle, leaning back, and dropping the elbows at ANY point from their set position.

PUSH JERK 

Build to a heavy double in 6 sets working on technique and building weight as you see fit. Rest 90s – 2:00 between sets (heavier sets rest on the longer end)
– Improve from last week’s weight.

Metcon:

Retesting this pulling focused benchmark that we performed for the first time on 7/22. Keep a flat back on the Barbell Rows, fight to maintain good posture

“THE LATS SAMURAI”

AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.
– Last tested 7/22

Accessory:

HALF KNEELING BANDED PALLOF PRESS 

4 x 8 each. Rest 60s.