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Wednesday, December 5, 2018

  Wed 12/5/18
Mobility: Shoulders
Strength/Skill: Post Met-con Body Building

3-4 sets not for time of:
6 Curtsey Squat + Lateral Lunges/side
8 Single-Leg Deadlifts w/ KB/side
8 Single-Leg Bridge Leg Curls on disc/side

Met-Con: 15:00 AMRAP

30 Double Unders
15 Power Snatches (F: 75/55) (S: 95/65)
30 Double Unders
15 Pull-ups (mod: banded pull-ups/ring rows)
Additional
Optional
Accessory
Work:
Alt. Cable Chest Press: 2x10 each
Seated DB Military Press (palms forward,
elbows out to the side, keep ribcage down):
2x10
DB Overhead Tricep Extensions: 2x10
*Deload: use moderate weight
Express 15:00 AMRAP

30 Double Unders
20 KB Hang Snatches (10 each)
30 Double Unders
15 Pull-ups
Barbell A. Hang snatch (above knee) + snatch
balance + overhead squat

2 @ 65%
2 @ 70%
2 @ 75%

B. Power clean + clean + front squat

2 @ 65%
2 @ 70%
2 @ 75%

C. BTN split jerk + split jerk

2 @ 80%
2 @ 85%
2 @ 90%

Based off clean and jerk %

D. Core

3 rounds

1 min pillar plank
1 min side plank/side

Accumulate 1 min if unable to go unbroken.
.