image description

Friday, April 12, 2019

  Fri 4/12/19
Mobility: Hips
Strength/Skill: Back Squat: 90% of Tuesday's top weight
for 4x8

Met-Con: 20:00 AMRAP

200m Run
KB Suitcase Carries (F: 35/20) (S: 50/35)
200m Run
KB Overhead Walk (F: 35/20) (S: 50/35)
200m Run
1-arm Front Rack Walk (F: 35/20) (S: 50/35)

KB work to be done in outdoor area, from deck to
fence and back.


Additional
Accessory
Work:
Bench Press: 90% of Tuesday's top weight
for 4x8
DB Lateral Lunge + 2-Arm Press: 4x4 each leg
Weighted Step-up: 4x8 each leg
Express 20:00 AMRAP

200m Run
KB Suitcase Carries (F: 35/20) (S: 50/35)
200m Run
KB Overhead Walk (F: 35/20) (S: 50/35)
200m Run
1-arm Front Rack Walk (F: 35/20) (S: 50/35)

KB work to be done in outdoor area, from deck to
fence and back.


Barbell A. Snatch @ 80-85%

EMOM x 7 minutes

B. Clean and Jerk @ 80-85%

EMOM x 7 minutes

C. Clean Pull

4x2 @ 90+% of Clean and Jerk

D. Unilateral Leg Work

4x8 Front Rack BB Bulgarian Split Squats @ RPE 7
4x10 BB Single Leg Glute Bridge @ RPE 7

.