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Friday, December 7, 2018

  Fri 12/7/18
Mobility: Shoulders/Hips/Chest
Strength/Skill:

Find a max unbroken effort (MUBE) of either,
A) Banded Push-ups (Advanced: hands on band, Mod: belly on
band)
B) Ring Dips (Mod: banded)

Rest 2:00,
Then 2 Rd's:
20% of MUBE,
30% of MUBE,
40% of MUBE,
Rest as little as needed between percentages
Rest 1:30-2:00 between rounds

Met-Con: 1:30 on/3:00 off x 5 sets

:45 Wall Sit @ parallel
Max reps Front-Rack KB Squats (F: 35s/26s) (S: 53s/35s)

score= total squats

*kbs must sit on elbow pits.
*use dbs if we run out of kbs
Additional
Accessory
Work:
Glute-Ham Raise: 2x10 (loop band and hold on
behind your back if you need to modify)
Single-Leg Stiff Legged Deadlift: 2x10 each
MB Backward Throw for Height and distance:
2x10
*Deload: use moderate weight
Express 1:30 on/3:00 off x 5 sets

:45 Wall Sit @ parallel
Max reps Front-Rack KB Squats (F: 35s/26s) (S: 53s/35s)

score= total squats

*kbs must sit on elbow pits.
*use dbs if we run out of kbs
Barbell None 
.