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Tuesday, December 4, 2018

  Tues 12/4/18
Mobility: Hamstrings
Strength/Skill: Post Met-con Core Burnout

3 sets not for time of:
10 Rower Plank Pikes
20 Stationary Landmine Rotations

Then accumulate 3:00 in a weighted plank
Met-Con: For Time:

10-9-8-7-6-5-4-3-2-1 Deadlifts (F: 185/135) (S: 245/165)
1-2-3-4-5-6-7-8-9-10 Handstand Push-ups* (F: box pike
push-ups)
(mod: hand-release push-ups)

*Challenge: strict handstand push ups
Additional
Optional
Accessory
Work:
Hack Squat: 2x10
Elevated Lateral Lunge (4-6"): 2x10 each
Single-Leg Calf Raises (straight knee): 2x10
each
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 6 sets at 85%
of max RPM
Barbell A. 3 position no feet snatch

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

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

2x2 @ 60%
2x2 @ 65%
2x2 @ 70%

C. Snatch High Pulls

3x3 @ 80%+

D. BTN Sots press

3x5 @ moderate weight
.