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Wednesday, September 5, 2018

  Wed 9/5/18
Mobility: Shoulders
Strength/Skill: Developing Pressing Strength:
3 sets for quality of movement-

3 Ring/Box Dip negatives (jump up to support, 
pause, then :05 negative until biceps touch
rings, or if on boxes, to equivalent depth. Can
be modified with a band or with a foot on the 
ground to take some of your body weight)

3 Handstand Negatives (back to wall, stay 
hollow, :05 descent, kick down and restart,
mod: add abmats if needed, can add 
abmats for feet on box mod as well if needed, or 
pike push-up negatives if good form can be 
maintained
**if still too difficult, perform 1 box circle each
direction)

10 Weighted Push-ups (put plates on mid back
and focus on staying hollow. If your PR is
10 bodyweight strict push-ups then stick to BW,
if you don't have 10 strict push-ups then move
to as low of an incline push-up as necessary
to do 10 unbroken with good form)

8 1/2 Kneeling KB OH Side Bends per side 
(keep eyes on the up arm, bend to the side 
until opposite hand touches the ground and then
come back up)
Met-Con: EMOM x 16:00-

M1: KB/DB Farmer Walks x 2 laps 
(F: 44/26) (S: 53/35)
M2: KB/DB 1-arm Overhead Walks x 1 lap
M3: KB DBL Front-Rack Walk x 1 lap + w/ 
remainder of time max reps KB front squats
M4: REST

*Deck to fence and back = 1 lap. If we run out of 
kbs use dbs. 
Score= completed rounds + squat reps
Additional
Optional
Accessory
Work:
DB Bench Press: 4x10
DB Lateral Raises: 4x10
Overhead Tricep Extensions: 4x10
*try to use the same weight as last week but
increase to 4 sets
Express EMOM x 16:00-

M1: KB/DB Farmer Walks x 2 laps 
(F: 44/26) (S: 53/35)
M2: KB/DB 1-arm Overhead Walks x 1 lap
M3: KB DBL Front-Rack Walk x 1 lap + w/ 
remainder of time max reps KB front squats
M4: REST

*Deck to fence and back = 1 lap. If we run out of 
kbs use dbs. 
Score= completed rounds + squat reps
Barbell A. Snatch pull to knee + snatch pull + snatch 

2(1+1+1)x2 @ 65%
2(1+1+1)x2 @ 70%
2(1+1+1)x2 @ 75%

B. hang power clean (knee) + hang clean (knee) 
+ split jerk

2(1+1+1) @ 65%
2(1+1+1) @ 70%
2(1+1+1) @ 75%

C. Push press

Build up to a heavy 5 rep for the day

D. High hang snatch high pulls

3x10 (use straps if possible)
.