Wednesday 10-16-19 S

Tuesday, October 15, 2019

Warm-Up:

Get Started ASAP....

400m Run or 500/400m Row

Wall Tricep/Lat Stretch x 30 secs per

Cat-Camel x 30 secs

Back Lying Leg Raises x 30 secs per

Back Lying Iron Cross x 30 secs

+

Grab a Very Light KB...

3 Sets @ Warm-Up Pace:

15 KB Swings- focus on hinge pattern

10 Pronated Ring Rows- this means overhand/elbows out

10 HR Release Push-Up Complex

+

Skill Work/Review:

Empty BB RDLs x 2 min

Weighted Strict Pull Ups/Set Up x 2 min

Strict Ring or Matador Dips/Set Up x 2 min

+

Strength:

A. 17 Min Running Clock:

- Complete 3 Cluster Sets of -

A1. 10 (5-5) BB Romanian Deadlifts @ Slow Tempo

A2. 9/6 (3-3-3) Weighted Strict Pull-Ups/Banded Slow Ecc 

A3. 10 (5-5) Strict Ring or Matador Dips/Banded/Box 

- remaining time -   

B. Deadlifts, 3 x 3 @ 75-80%, rest as needed BTW sets

- slightly heavier than last week's loading

+

Rest 3 Mins...

Workout: 

Teams of 2:  

12 Min AMRAP of: 

200m Partner Run 

20 Bar Facing Burpees 

20 Deadlifts- build    

- Round 1 @ 155/105 

- Round 2 @ 185/125 

- Round 3 @ 205/135 

- Round 4 @ no longer build    

 

 

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