Tuesday 10-02-18 S

Tuesday, October 2, 2018

Warm Up: 
3-5 Mins of Row, Run, or Bike   
+
- Break up However you Want - 
90 Secs of Passive Hang off Rig 
90 Secs of Slow Plank Shoulder Taps  
- could be 3 small sets of 30 secs or 1 big set of 90 secs per 

- 2 Sets of -     
5-7 Inch Worms + Push Ups   
10-15 Ring Rows 
15-20 Sec Active Hanging off Rig 
+
Skill Work:
Empty BB Strict Press of Rack X 10-15 reps 
Empty BB Hang Power Cleans off Ground X 10-15 reps 
- ideally partner up for both barbell movements today 

 

Workout: 
30 Min EMOM of:   

Min 1: 3-3-2-2-1-1rm Strict Press (today's score) 
Min 2: 5 Hang Power Cleans @ 155/105-185/125   
Min 3: 40-50 Double Unders  
Min 4: 40-50 Secs Row, Run, or Bike  @ EASY  
Min 5: Rest Station (add weight to strict press)  
- this is week 4 of our strict press progression   

 

Flow Example: 
Round 1: 3 Press, 5 HPCs, DUs, Run, Rest  
Round 2: 3 Press, 5 HPCs, DUs, Run, Rest  
Round 3: 2 Press, 5 HPCs, DUs, Run, Rest 
Round 4: 2 Press, 5 HPCs, DUs, Run, Rest  
Round 5: 1 Press, 5 HPCs, DUs, Run, Rest 
Round 6: 1 Press, 5 HPCs, DUs, Run, Rest   

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