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Wednesday, December 19, 2018

  Wed 12/19/18
Mobility: Shoulders
Strength/Skill: Post Met-con Body Building

3-4 sets not for time of:
8 Landmine Presses/side
10-12 DB Flat Bench Flies (slow and controlled)
(mod to Banded Flies on CS if needed)
10-12 DB Tricep Kickbacks/side
Met-Con: 15:00 AMRAP

10 Pulls-ups (S: Chest-to-bars)
10 1-arm Alt. Devil Press (F: 35/20) (S: 50/35)
10 Toes-to-bar (mod= kipping leg/knee raise)
10 1-arm Alt. Devil Press
Additional
Optional
Accessory
Work:
DB Bench Press: 3x10
Landmine Presses: 3x10 each
Curl Bar Skull Crushers: 3x10
Express 15:00 AMRAP

10 Pulls-ups (S: Chest-to-bars)
10 1-arm Alt. Devil Press (F: 35/20) (S: 50/35)
10 Toes-to-bar (mod= kipping leg/knee raise)
10 1-arm Alt. Devil Press
Barbell A. Snatch High pull + Hang Power Snatch (below knee)

2(1+1) x 2 @ 63%
2(1+1) x 2 @ 68%
2(1+1) x 2 @ 73%

B. Hang cleans (at knee)

Wave 1:

3 @ 68%
2 @ 73%
1 @ 78%

Wave 2: 

3 @ 68% +2-5kgs/5-10lbs
2 @ 73% +2-5kgs/5-10lbs
1 @ 78% +2-5kgs/5-10lbs

Wave 3:

3 @ 68% +2-5kgs/5-10lbs
2 @ 73% +2-5kgs/5-10lbs
1 @ 78% +2-5kgs/5-10lbs

C. Snatch Grip BTN Push Presses + Overhead Squats

5+1 x 3 (+5-10lbs/2-5kg)

Build up to a moderate weight

D. Back Squat

3 @ 78%
3 @ 83%
3 @ 88%
.