image description

Friday, September 14, 2018

  Fri 9/14/18
Mobility: Hips/Shoulders/Front Rack
Strength/Skill: Thrusters: Build up to a heavy set of 5 at RPE 9
(leave 1 rep in the tank), then -10% for 2x4-5 reps
Met-Con: 3 Rounds for Time

200m Farmer Walks (F: 44/26) (S: 53/35)
20 Handstand Push-ups (F: hand release push ups/
box bike push-ups)
20 AbMat Sit-ups

*Brisk walk, NO running or jogging with farmer walks.
Additional
Accessory
Work:
Single Leg Deadlift: 2x10 each
Side Lying Hip Abductions against wall: 2x10 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 3 Rounds for Time

200m Farmer Walks (F: 44/26) (S: 53/35)
20 Handstand Push-ups (F: hand release push ups/
box bike push-ups)
20 AbMat Sit-ups

*Brisk walk, NO running or jogging with farmer walks.
Barbell A. EMOM x 10 minutes

Snatch @ 80%

B. EMOM x 10 minutes

Clean and Jerk @ 80%

C. Back squat

Set 1: 85% x2, then 70% x6
Set 2: (add 5-10lbs to each set if possible) 85%x2
then 70% x6
Set 3: (add 5-10lbs to each set if possible) 85%x2
then 70% x6

D. Accessory work

3x10 weighted GHD hip extensions
3x 8-10 (Behind the neck snatch grip SOTS press)
3x10 Barbell rows
.