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Wednesday, October 3, 2018

  Wed 10/3/18
Mobility: Shoulders
Strength/Skill: Developing Pressing Strength:
3 sets for quality of movement-

Max Strict Ring/Box Dips or Max Strict Push-
ups (mod: max incline push-ups)

L-Sit Hold x 20 seconds (stack plates or use
DBs)(mod: between two boxes, bend knees if
needed)

8 Half Kneeling KB Presses/side

8 Heavy MB/SB Hip Tosses/side (if using SB,
throw on the concrete wall, not the plywood
wall)
Met-Con: 7:00 AMRAP

1-2-3-4-5-6-7-8...

Pull-ups (S: chest-to-bars) (S+: bar muscle-ups)
DB Snatches (F: 35/20) (S: 50/35)

Additional
Optional
Accessory
Work:
Alt. DB Incline (opposite arm stays in the up
position while the working arm does a press):
4x10 each
Lying DB Rear Delt Raise: 4x10
Single-arm Tricep Rope Press Down: 4x10 each
*choose weights that will challenge you for 10
unbroken reps and stick to it for all 4 sets
Express 7:00 AMRAP

1-2-3-4-5-6-7-8...

Pull-ups (S: chest-to-bars) (S+: bar muscle-ups)
DB Snatches (F: 35/20) (S: 50/35)

Barbell Deloadish

A. touch and go power snatch

5x3 @ 60-70%

B. Clean high pull + no feet clean + no feet hang
clean (above knee)

5(1+1+2) @ 60-70%

C. Behind the neck snatch grip push press +
overhead squt

3(5+1) @ 60-70%

D. accessory work

3x10 contralateral single leg deadlifts
3x10 staggered glute bridge w/ barbell
.