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Tuesday, November 27, 2018

  Tues 11/27/18
Mobility: Hips/Ankles
Strength/Skill: Post Met-con Body Building

3 sets not for time of:
10 BB Floor Press (find a challenging weight
for 10 reps and stick to it for all sets)
10 Plate Iron Crosses

Then plate burnout:
10-9-8-7-6-5-4-3-2-1
Plate Curls + Plate Press + Plate Overhead
Tricep Extensions
Met-Con: For Time

600m Run
60 Wall Balls
400m Run
40 Wall Balls
200m Run
20 Wall Balls

Additional
Optional
Accessory
Work:
Hack Squat: 4x10
Elevated Lateral Lunge (4-6"): 4x10 each
Single-Leg Calf Raises (straight knee): 4x10
each
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 5 sets at 85%
of max RPM
Barbell A. 3 position no feet snatch

2x2 @ 50%
2x2 @ 55%
2x2 @ 60%

B. Halt power clean (pause at knee for :02)

2x2 @ 55%
2x2 @ 60%
2x2 @ 65%

C. Snatch High Pulls

3x3 @ 80%+

D. BTN Sots press

3x5 @ moderate weight
.