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Monday, February 12, 2018

  Mon 2/12/18
Mobility: Shoulders
Strength/Skill: EMOM x 9:00-
Advanced:
M1: Bar Muscle-ups x2-4 reps
M2: Belly-facing-wall Shoulder Taps (stay hollow) x12
M3: 9-11 Unbroken Toes-to-Bar

Scaled:
M1: 4-8 C2B Pull-ups (Intermediate)/Pull-ups(Scaled)
M2: Circle Walks (feet on box in a modifed handstand,
walk hands laterally to complete a full circle and then
reverse directions) x 1 circle each way
M3: 9-11 Unbroken Knee Raises
Met-Con: Running 12:00 clock

4 rounds of:

10 KB Snatches Right (F: 35/18) (S:53/35)
10 1-Arm KB Overhead Squats Right
10 KB Snatches Left
10 1-Arm KB Overhead Squats Left

with remainder of time max reps Turkish Get-ups
Additional
Optional
Accessory
Work:
Floor Press: conservative 3RM (+5-10lbs from last week)
then -10% for 4x3

Landmine Rotations: 4x20 (10 each)
Express Running 12:00 clock

4 rounds of:

10 KB Snatches Right (F: 35/18) (S:53/35)
10 1-Arm KB Overhead Squats Right
10 KB Snatches Left
10 1-Arm KB Overhead Squats Left

with remainder of time max reps Turkish Get-ups
Barbell A) 3 Position Clean (floor, below knee, upper thigh)
2@50%, 2@60%, 3@70%

B) Halting Clean Deadlifts (pause at upper thigh)
4x3@80%

C) Push Press + Split Jerk
2x (1+2)@60% (of push press)
2x (1+2)@65%
2x (1+2)@70%

*+5-10lbs from last week on all movements
.