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Friday, September 7, 2018

  Fri 9/7/18
Mobility: Hips/Shoulders/Ankles
Strength/Skill: Tempo Overhead Squats: 3/2/1/1 Build up to 
a heavy set of 5 (3 on tempo + 2 no tempo) at 
RPE 9, then -10% for 2x6-8 reps with no set 
tempo
Met-Con: 5:00 AMRAP-
10/8 calorie Row
10 Handstand Push-ups (F: HRPUs or box pike 
push-ups)

REST 2:30

5:00 AMRAP-
5 Power Cleans (F: 115/75) (S: 155/105)
10 Toes-to-bars



Additional
Accessory
Work:
Single Leg Deadlift: 4x10 each
Side Lying Hip Abductions against wall: 4x10 each
with :02 pause at the top (keep toe angled down
toward the floor and both hips against the wall)
Heidens: 4x5 each with :03 hold on each jump
(Stand on right leg, jump to the left for max height
and distance and land on left leg and stabilize.
Hold for :03 before jumping back.)
Express 5:00 AMRAP-
10/8 calorie Row
10 Handstand Push-ups (F: HRPUs or box pike 
push-ups)

REST 2:30

5:00 AMRAP-
5 DBL DB Squat Cleans
10 Toes-to-bars



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