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Wednesday, November 15, 2017

  Wed 11/15/17
Mobility: Shoulders/Calves
Strength/Skill: 2:00 Double Under test

Floor Press: Build up to a conservative 10RM, then
-10% for 2x10

paired with 3x10 Barbell Undergrip Pendlay Row
Met-Con: Accumulate 4 Rounds:

20/15 calorie Row
20 Wall Balls

2 min rest between rounds
*Your slowest time is your time for the day
*Focus on consistency and pacing


Additional
Optional
Accessory
Work:
Alt. DB Bench Press: 3x10 each
1-Arm DB Row: 3x10 each
Tricep Kick Backs: 3x10 each
Express 21-15-9
DB Thrusters
Row for Calories
Barbell A) Clean (pause at knee) + Hang Clean + Clean
1x2 @ 60%
1x2 @ 65%
1x3 @ 70%

B) BTN Split Jerk
2x2 @ 60%
2x2 @ 65%
3x2 @ 70%
*percentages based off 1RM clean

C) Concentric Front Squats
1x3 @ 65%
2x3 @ 70%
3x3 @72-75%
*percentages based off 1RM clean
.