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Monday, May 27, 2019

 

  Mon 5/27/19
Mobility: Hips
Strength/Skill: Back Squat:
Build up to a conservative 3RM (ideally slightly
heavier than or at least the same as last 5RM),
no drop sets this week
Met-Con: *90 minute class at 9:30am only*

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
*partition the pull-ups, push-ups, and squats
however you'd like

Mod 1: 3/4 Murph
1200m Run
75 Pull-ups
150 Push-ups
225 Air Squats
1200m Run

Mod 2: 1/2 Murph
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
Additional
Optional
Accessory
Work:
Bench Press: Build up to a conservative 3RM
(ideally slightly heavier than or at least the same as
last 5RM), then -10% for 3x3
Alt. DB Bench Press: 3x10 each
Paloff Presses: 3x10 each
Express no class
Barbell no class

 

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