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Friday, July 12, 2019

  Fri 7/12/19
Mobility: Hips
Strength/Skill: Back Squat:
If Monday didn't go well, retest 1RM. If you are
happy with the outcome, do 85% for 5x1
Met-Con: For Time:

3 Rounds of

10 Alt. 1-Arm DB Thrusters (F: 35/20) (S: 50/35)
10 Toes-to-Bar

2 Rounds of

20 Deadlifts (F: 135/95) (S: 225/155)
20 MB Slams (F: 14/10) (S: 20/14)

1 Round of

400m Farmer Walks (F: 35s/20s) (S: 53s/35s)
Additional
Accessory
Work:
Bench Press: If Monday didn't go well, retest 1RM.
If you are happy with the outcome, do 85% for 5x1
Belt Squats: 4x10
1/2 Kneeling KB Side Bends: 4x10 each
Express For Time:

3 Rounds of

10 Alt. 1-Arm DB Thrusters (F: 35/20) (S: 50/35)
10 Toes-to-Bar

2 Rounds of

20 DBL KB Deadlifts
20 MB Slams (F: 14/10) (S: 20/14)

1 Round of

400m Farmer Walks (F: 35s/20s) (S: 53s/35s)
Barbell A. Snatch

Build up to 90% then -10-15% for 3x2

B. Clean and Jerk

Build up to 90% then -10-15% for 3 singles

C. Unilateral

3x10/side BB Kickstand Deadlifts
3x10/side DB Bulgarian Split Squats

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