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Monday, November 5, 2018

  Mon 11/5/18
Mobility: Shoulders
Strength/Skill: 3 sets for quality-

7 Strict Weighted Toes-to-Bars (hold MB
between lower legs-start light, MBs go as
low as 4lbs)/Strict Weighted Straight Leg 
Raise/Weighted Toes to Pole/Unweighted 
Toes to Pole - regardless of level chosen,
control the descent

10 Inverted Rows 

10 Banded Pull Downs on Crossover 
Symmetry with :02 hold and :05 negative

8 Close Grip Alt. Pull-ups (switch hand
position after 4 reps)(mod with band 
across rack or add weight to increase
difficulty - vest, weight belt, or hold weight
with feet
Met-Con: Against a 12 minute running clock

3 rounds of:

21 Deadlifts (F: 95/65) (S: 135/95)
15 Box Jumps
9 Chest-to-bars (F: pull-ups/banded pull-ups)

w/ remainder of time max double 
unders/single unders

Additional
Optional
Accessory
Work:
Lat Pull Down with chin-up grip: 2x10
Seated Cable Row with neutral grip: 2x10
Curl Bar Preacher Curls: 2x10
*Deload: use moderate weight
Express Against a 12 minute running clock

3 rounds of:

21 KB Sumo Deadlift High Pulls
15 Box Jumps
9 Chest-to-bars (mod: pull-ups/banded 
pull-ups)

w/ remainder of time max double 
unders/single unders

Barbell MAX OUT

A&B. Find 1rm for snatch and clean and jerk

C. Front Squat

Find a 3RM for the day. (1st rep paused 3 sec)


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