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Tuesday, February 6, 2018

  Tues 2/6/18
Mobility: Hips/Shoulders
Strength/Skill: Back Squat: 5x5 starting at 70% increasing 5-10lbs from
previous week
Met-Con: EMOM x 15:00-

M1: 15 Pull-ups/10 C2B (S: 6 Bar Muscle ups)
M2: 10 Wall Balls (S: 15 Wall Balls)
M3: 12 Alt. DB Snatches (S: 16)
Additional
Optional
Accessory
Work:
DB Step-ups (2 DB's Farmers Carry style): 3x12 (6 each)
*choose a box height that allows you to step all the way
up without using the other leg to assist the finish

BB Undergrip Pendlay Rows: 3x8
Additional
Optional
Conditioning
Work:
Assault Bike
Part A)
Find max RPM by performing (3) :15 max effort sprints
and resting until fully recovered between each. Take
the max RPM from each and find the average. This is
the number you will be using to find your percentages
over the next several weeks!
Part B)
1:00 on/1:00 off x 5 sets at 60% of max RPM
.