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Monday, September 10, 2018

  Mon 9/10/18
Mobility: Shoulders
Strength/Skill: Developing Pulling Strength:
3 sets for quality of movement-

10 Standing banded hollow+supermans

10 Kip swings (focus on creating tension through
the core and no knee bend)

10 BB Pendlay Rows (use the same weight you 
used on week 2 for the 8 reps if possible)

3 Chin-ups with :05 negative (We are adding the
pull now. If you can add weight, do so. If you 
need to mod to a band, choose a band that 
allows you to focus on pulling your shoulders 
down and back and notshrugging. Stay hollow.)
Met-Con: For Time

10-20-30-40-50

Russian KB Swings (F: 44/26) (S: 53/35) (S+70/53)
Double Unders (mod: single unders x2)

*stimulus for the rkbs should be a weight that can 
be 20 unbroken when fresh. Single unders will be 
double the amount of the double unders.
Additional
Optional
Accessory
Work:
Lat Pull Downs (upstairs): 2x10
T-Bar Rows (upstairs): 2x10
Bicep Curls: 2x10
*Deload: use a moderate weight
Express For Time

10-20-30-40-50

Russian KB Swings (F: 44/26) (S: 53/35) (S+70/53)
Double Unders (mod: single unders x2)

*stimulus for the rkbs should be a weight that can 
be 20 unbroken when fresh. Single unders will be 
double the amount of the double unders.
Barbell A. Hang power snatch (at hip) + mid hang power 
(below knee) + snatch balance + overhead squat

2 (1+1+1+2) @ 60 %
2 (1+1+1+2) @ 65%
2 (1+1+1+2) @ 70%

B. Pause clean pull (at knee) + hang clean + push 
jerk + split jerk

2 (1+1+1+2) @ 60 %
2 (1+1+1+2) @ 65%
2 (1+1+1+2) @ 70%

C. Front squats 

75% 2x4
80% 2x3
85% 2x2

D. High hang high pulls

3x10
.