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Thursday, October 4, 2018

  Thurs 10/4/18
Mobility: Hamstrings/Front Rack
Strength/Skill: Skill:
Take 6 minutes to practice double unders

Strength:
Build to a heavy set of 3 touch-n-go
deadlifts for the day, then -10-15% for
4x3 touch-n-go
Met-Con: EMOM x 20:00

M1: 100 Mountain Climbers
M2: 20 Russian KB Swings
M3: 10-15 V-ups
M4: 15 KB Sumo Deadlift High Pulls
Additional
Optional
Accessory
Work:
Close Grip Alt Pull-ups: 4x10 (5 each side
of the bar, switch hand position each set,
add weight if too easy)
SB Backward Side Throw: 4x10 each
(throw against concrete wall, not plywood)
Seated Box Jump: 4x8
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 9 sets at 90% of
max avg. watts
.