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Wednesday, May 8, 2019

  Wed 5/8/19
Mobility: Hamstrings
Strength/Skill: Deadlift (reset on the floor every rep):
Build up to a 5RM (+5-10lbs from last week),
then -10% for 3x5
Met-Con: 1:30 On/1:30 Off x 5

10 Sumo Deadlift (F: 115/75) (S: 155/105)
10 Lateral Burpees Over The Bar

w/ remainder of time max calorie row

Score = Total Calories

Beginner Option:

20 Russian KB Swings
5 Burpees

w/ remainder of time max calorie row
Additional
Optional
Accessory
Work:
BB Good Mornings: 4x8
BB Roll Outs: 4x8
Express 1:30 On/1:30 Off x 5

10 Sumo Deadlift (F: 115/75) (S: 155/105)
10 Lateral Burpees Over The Bar

w/ remainder of time max calorie row

Score = Total Calories

Beginner Option:

20 Russian KB Swings
5 Burpees

w/ remainder of time max calorie row
Barbell A. Clean Waves

Wave 1:

4 @ 75%
3 @ 80%
2 @ 85%

Wave 2:

3 @ 78%
2 @ 83%
2 @ 88%

Wave 3 :

3 @ 80%
2 @ 85%
2 @ 90%

B. Clean Pulls

4x2 @ 90%+

C. Snatch Grip Behind The Neck Push Press
+ Overhead Squat

(1+1) x 2 @ 80%
(1+1) x 2 @ 85%
(1+1) x 2 @ 90%

D. Hip Thrusts

4x10 (+5-10kg from last week)
.