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Tuesday, October 2, 2018

  Tues 10/2/18
Mobility: Hips/Front Rack/Ankles
Strength/Skill: Front Squat: Build to a heavy set of 3 with NO
pause on the first rep at RPE 9 (leave 1 rep
in the tank), then -10% for 3x3 (no pause)
Met-Con: E3MOM x 5 rounds

10 Touch-n-go Power Cleans
Build up in weight after every round.

Buy out:

Accumulate 3 mins of planking (on forearm)
Additional
Optional
Accessory
Work:
Leg Press: 4x10
TRX Leg Curls: 4x10 (hold a bridge, don't let
hips drop as heels pull in)
DB Curtsey Squat: 4x10 each
*choose weights that will challenge you for 10
unbroken reps and stick to it for all 4 sets
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 9 sets at 90%
of max RPM
.