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Wednesday, February 14, 2018

  Wed 2/14/18
Mobility: Ankles/Hips
Strength/Skill: 3 sets for quality:

Pistol Squat Progressions (choose the level that is best for
you): 6 reps per leg
L1- Single-leg sit-to-stand (raised leg against wall, sit to
bench or MB)
L2- Rolling pistol (1 leg descent, 2 leg stand)
L3- Rolling pistol (1 leg descent, 1 leg stand)
L4- Alternating pistol

Double Unders/Single Unders: 50 reps (work on staying
relaxed and keep the hands in your peripherals)
Met-Con: 3 Rounds for Time:

60 Double Unders
30 SB/MB Slams
200m SB/MB Run
Additional
Optional
Accessory
Work:
Floor Seated Alt. DB/KB Presses: 4x10 each

DB Overhead Tricep Extensions: 4x10 (do these after all
the sets of floor seated presses)
Express 3 Rounds for Time (15:00 cap):

60 Double Unders
30 SB/MB Slams
200m SB/MB Run
Barbell DELOAD

A. Clean pull + hang power clean + power/push jerk

6x(1+1+2) @ 60-70%

B. Pause front squats

5x2 @ 80%

C. Bodybuilding circuit EMOM x 12 mins

M1: 15 ring rows
M2: 10 dbl kb single leg deadlifts (L)
M3: 10 dbl kb single leg deadlifts (R)
M4: 12 flat bench press
.