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Thursday, November 1, 2018

  Thurs 11/1/18
Mobility: Shoulders/Hamstrings
Strength/Skill: A) Take a few minutes to warm-up double
unders/practice, then perform the 2 minute
challenge: max double unders in 2 minutes!
The goal is 200+! Can you wipe someone off
the board? If so that will be me, and rest
assured, I will wipe you right back off ;)
Even if you don't have consistent DU's yet or
at all, take the challenge and make sure to
always record your score in your notebook or
tracking software so you can look back!

B) Tempo Deadlifts: Build to a top set of 5
resetting on the floor each rep and with a :05
descent (+5-10lbs from 2 weeks ago's weight),
then -10-15% for 3x5 on the same tempo
Met-Con: EMOM x 12:00

M1: 30 Double Unders + 5 Burpees
M2: 10 Box Jumps + 5 Chest-to-bars
M3: 10 Russian KB Swings + 10 KB Push
Presses (5/side)
Additional
Optional
Accessory
Work:
Cable Straight Arm Pull Downs with straight
bar: 4x10
Seated Plate/KB Diagonals: 4x10 each (hip to
over opposite shoulder then back to hip, keep
core tight and sit tall)
Single Leg Medial Box Jumps w/ :03 hold:
4x8 each (use low box, focus on sticking the
landing and stabilizing)
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform 1:00 on/1:00 off x 7 sets at 65% of
max avg. watts
.