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Tuesday, September 4, 2018

  Tues 9/4/18
Mobility: Hips/Front Rack/Ankles
Strength/Skill: Front Squat: Build to a heavy set of 5 with a
pause on the first rep at RPE 9 (leave 1 rep 
in the tank), then -10% for 3x5 (no pause)
Met-Con: 4 Rounds for Time:

15 DBL DB Push Jerks (F: 35/20) (S: 50/35)
30 Double Unders (mod: single unders)
15 DBL DB Deadlifts (F: 35/20) (S: 50/35)
30 Double unders (mod: single unders)

Additional
Optional
Accessory
Work:
Hack Squat (upstairs): 4x10
Single Leg Lying Leg Curl (downstairs fitness
area): 4x10 each
Lateral Lunges: 4x10 each
*try to use the same weight as last week but 
increase to 4 sets
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last 
cycle, perform :20 on/1:00 off x 5 sets at 
85% of max RPM
.