Wednesday 10-10-18 S

Tuesday, October 9, 2018

Warm Up: 

Cat Camel X 30 sec 

Swivel Hips X 30 secs 
Forward Leg Swings X 30 secs per 
Side-to-Side Leg Swings X 30 secs per  
Non-Active Hang X 30 secs 
Scapular Hang & Shrugs X 30 secs  
+
2-3 Rounds of: 
75 M Row or 100m Run 
5-7 Inch Worms (No Push-Up)  
5-7 Horizontal Ring Rows 
5-7 Kipping Swings 
+
Skill Work: 
Empty BB PC + Push/Split Jerks 

- Calculate your loading based on last week's single 

- Spend a few minutes building before you start 

 

Workout:  
Every 4 Mins for 28 Mins (7 sets): 

250/200m Row @ 70-80% 
8/6 Strict Pull Ups (Adv. Strict CTBs)
3 (1-1-1) PC+1 PJ @70-75% (straight sets) 
- Rest 5-7 secs bw lifts; Rest in remaining time    
- The Jerk is for exposure/skill work 

 

Finisher: 
Hamstring Mobility- 2 mins per 

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