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Tuesday, October 9, 2018

  Tues 10/9/18
Mobility: Hips/Front Rack/Ankles
Strength/Skill: Front Squat: 75% of last week's top set of 3
for 4x4
Met-Con: Against a 15:00 clock...

30 Toes-to-bar
60 Wall Balls (F: 14/10) (S: 20/14)
90 Double Unders/Single Unders
60 Wall Balls (F: 14/10) (S: 20/14)
30 Toes-to-bar
Additional
Optional
Accessory
Work:
Leg Press: 2x10
TRX Leg Curls: 2x10 (hold a bridge, don't let
hips drop as heels pull in)
DB Curtsey Squat: 2x10
*Deload: use a moderate weight
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 10 sets at
90% of max RPM
.