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Tuesday, November 6, 2018

  Tues 11/6/18
Mobility: Hips/Front Rack/Ankles
Strength/Skill: Front Squat Deload: 60% of 1RM for 4x4
Met-Con: 2:00 on/1:00 off x 5 sets

10 Renegade Rows (F: 35/20 (S: 50/35)
10 Wall Balls

Score = total reps

*continue where you left off after every round
Additional
Optional
Accessory
Work:
DB Step-ups (farmer's carry style): 2x10 each
Back Loaded GHD Back Extensions: 2x10
Single Leg Lateral Box Jumps w/ :03 hold:
2x8 each (use low box, focus on sticking the
landing and stabilizing)
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1,
perform 1:00 on/1:00 off x 8 sets at 65%
of max RPM
Barbell A. 3-position no feet snatch

5 @ 60%

B. Hang power clean + push press + push jerk

5(2+1+1) @ 65-70%

C. BTN snatch grip push press + overhead
squat

3(5+1)

*work up to a moderate weight

D. Core

3 rounds

:60 side plank
:60 plank on fore arms
:60 side plank

REST AS NEEDED
.