Monday 9/10/18

Strength:Eccentric Accentuated Strict Press
Warm up sets 5 @ 50%, 4 @ 65%, 3 @ 75%
Set 1 –  5 total reps. For first rep athlete will push press or jerk weight into position and then perform slow lower with approximately 85%. Spotters will reduce load to 75% or less for concentric portion and remaining 4 reps.
Set 2 – 4 total reps. For first rep athlete will push press or jerk weight into position and then perform slow lower with  approximately 90%. Spotters will reduce load to 80% or less for concentric portion and remaining 2 reps.
Set 3 – 3 total reps. For first rep athlete will push press or jerk weight into position and then perform slow lower with  85% or less for concentric portion and remaining 2 reps.
Set 4 – 2 total reps. 1For first rep athlete will push press or jerk weight into position and then perform slow lower with  90% or less for concentric portion and remaining 1 reps.
Set 5 – 1 total rep. Load is greater than 1RM is successful on previous lifts. Spotters will reduce load to 95% or less for concentric
WOD: Death by burpee pull up
(scale = burpee jumping pull  up)
start with 1 rep on first minute, add one rep every minute until unable to complete within 60 sec interval
Accessory:
4 min bike for max calories (compare to tabata on 9/4/18)
3 x ME ring dip (only for athletes accustomed to high volume)
3 x 30sec + 10 sec isometric shoulder extension stretch