Strength:

When executing the Landmine Press, think about drawing the letter “J” with the barbell. This gives us a better rhythm for the shoulder joint. On the Archer Ring Row, find a foot position that challenges you for the set amount of reps. Keep your abs turned on and don’t allow the hips to drop at any point during the set.

SPLIT STANCE LANDMINE PRESS

4 x 8-10 each. Rest 90s.
– 1-2 Warm-up sets, improve from last week

ARCHER RING ROW

4 x 6-8 each. Rest 90s.

Metcon:

BP Benchmark “Jones Bones”, last tested 7/12, Make sure to scale appropriately, T2B and S2OH should be able to be done in a maximum of two sets each round. Don’t spend the whole workout looking at the bar/barbell. Go hard but be able to increase your pace in the last two minutes.

“JONES BONES”

AMRAP 12:
10 Toes to Bar
10 Push Jerks (135/95)
200 Meter Run
– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes

  • Accessory:

BANDED PULL-APARTS 

Max reps in 2:00