Wednesday 12-11-19 S

Tuesday, December 10, 2019

Warm Up:
6-8 Mins of: 
Row or Bike 
30 on/30 Off   
+
Grab BB....
3 Sets Lead By Coach: 
Empty BB Split Stance Landmine Presses x 8-10 per 
Empty BB Barbell Bent Over Row x 8-10 

1-2 Minutes of Hip Mobility    
- Set 1: 20 Sec Prayer Holds & 7 Buddha Prayers  
- Set 2: 5 Knee Drops Per & 30 Sec Pigeon Stretch Per    
- Set 3: 20 Sec Front Rack Hold & 7 Tempo Front Squats  

 

Skill/Focus:  

Pendlay Rows & Difference Btw BB Rows  


Strength:
12 Min Running Clock:

A1. Front Squats, 3-4 x 3 @ 75% as a build, rest 30-45 secs 
- this is mostly a primer for today's workout
A2. BB Pendlay Rows, 3-4 x 8-10 @ 95/65, rest 30-45 secs
- focus on an explosive lift off aka the concentric   
+
Rest 3 Mins (grab Jump Rope)
+
Workout: 
Teams of 2:

"Buy-In" 
1000/800m Row 
+
4 Rounds of:
20 Front Squats 115/75-135/95 
30 Wall Balls 20/14  
40 Double Unders/80 Singles (each person)   

"Buy-Out" 
500/400m Row 
- Only one person working at a time  

- There's a twenty minute time cap on this workout  

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