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Friday, May 10, 2019

  Fri 5/10/19
Mobility: Hips
Strength/Skill: Back Squat:
90% of Monday's 5RM for 5x5
Met-Con: "Fran"

21-15-9 reps for time of

Thrusters (F: 75/55) (S: 95/65)
Pull-ups (F: Banded Pull-ups)

Beginner Option:

15-12-9

Thrusters
Ring Rows
Additional
Accessory
Work:
Bench Press: 90% of Monday's 5RM for 5x5
Hack Squat (upstairs): 4x8
Single-Leg Seated Leg Curls (machine):
4x8 each
Express "Fran"

21-15-9 reps for time of

Thrusters (F: 75/55) (S: 95/65)
Pull-ups (F: Banded Pull-ups)

Beginner Option:

15-12-9

Thrusters
Ring Rows
Barbell A. E2MOM x 5 Rounds

3 Touch and Go Squat Snatches

Build up every round

B. E2MOM x 5 Rounds

3 Touch and Go Squat Cleans

Build up every round

C. Unilateral Work

4x10 BB Front Bulgarian Split Squats
4x10 Bilateral DB Single Leg Deadlifts
(mod= kickstand)
4x10 Staggered ssance BB Hip Thrusts
.