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Thursday, September 6, 2018

  Thurs 9/6/18
Mobility: Hamstrings/Front Rack
Strength/Skill: A) Clean Pull + Power Clean: 5x(1+2) at 
75-80% of best clean
Rest 2-3 minutes between sets

B) Clean Pulls: 4x3 at 100% of best clean

C) Met-con (see below)

D) Accessory:
GHD Back Raises: 3x10
GHD Sit-ups: 3x10
Plank: accumulate 3 minutes (put plate
on back)
Met-Con: 5 Rounds

5 calories on AB
1 Rope Climb (5 lay-to-stands)

REST as long as needed then...

Tabata :20 on/:10 off (rounds of each movement)

KB Plank Drags
Russian Twist
Side Plank Rotations
Additional
Optional
Accessory
Work:
Rope Lay-to-Stands: 4x5
Landmine Rotations: 4x10 each
High Box Jumps: 3x8 (use as high of a 
box as you can)
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, 
perform :20 on/1:00 off x 5 sets at 85% of 
max avg. watts
.