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 |
