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Tuesday, April 10, 2018

  Tues 4/10/18
Mobility: Lat Foam Roll and Forearm Barbell Smash
Strength/Skill: Rope Climb Skill Work (12 minutes):

Box Seated Foot Locks: 2x5 (arms straight, lean back,
lock in feet as close to hands as possible)

Standing Foot Locks: 2x3 (if can't hang on the rope,
then work on lay to stands)

With remaining time, work on climbs starting with just half
way until comfortable with higher climbs
(Advanced: total 5 climbs)
Met-Con: EMOM x 12:00-

M1: 20 Alternating Russian KB Swings (F: 44/26) (S: 53/35)
M2: 12 Strict Chin-ups (mod: band)
M3: Plank on forearms (F: 45 secs) (S: 60 secs)

Additional
Optional
Accessory
Work:
Low Ring Rows: 3x10
BB Curls: 3x10
Side Plank on forearm: 3x30 seconds each
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last cycle,
perform :20 on/1:00 off x 8 sets at 88% of max RPM
.