Wednesday 01-09-19 S

Tuesday, January 8, 2019

Warm Up:
- Get Started ASAP - 

Stretch Calves x 30 secs per  
Stretch Shoulders x 30 secs per 
Hip Flexor Stretch x 30 secs per 
+
Grab Jump Rope, Set Up Benches, & Start... 
+
2 Sets of: 
10 Empty BB Bench Press @ 2 sec ecc 
15 Double Unders/30 Singles  
+
Skill Work: 
GHD Sits Ups/Proper Range of Motion 

 

Workout: 
30 Min EMOM: 

Min 1: 5-5-3-3-1-1 Bench Press  
Min 2: 35 Double Unders 
Min 3: 12 Burpees 
Min 4: 12 GHD Sit Ups (today's skill work) 
Min 5: rest/strip/add weight here 

- There's no score for today's workout 

 

Example of Loading: 
Sets 1 & 2: 5 reps @ 185/115  
Sets 3 & 4: 3 reps @ 205/125  
Sets 5 & 6: 1 reps @ 225/135 
- the goal is to lift heavier than last week by 10-20% 

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