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Thursday, August 15, 2019

  Thurs, 8/15/19
Mobility: Hips/Front Rack
Strength/Skill: EMOM x 10:00

1 Squat Clean
(Novice: Power Clean + Front Squat)

Build up in weight as technique allows but do not
exceed RPE 9
Met-Con: :20 Work/:40 Recovery x 15-20 rounds

Row

Goal here is to maintain pace throughout. Working pace
should be at RPE 6-7 (requires effort to hold a conversation)
and recovery at RPE 4-5 (hold a conversation with little effort)
Additional
Optional
Accessory
Work:
Half Kneeling Diagonal Woodchops with KB (set
KB so it is just below the hip, grab handles, twist
up toward opp. shoulder while rotating shoulders):
2x10 each
Weighted Toes-to-Poles: 2x10
GHD Sit-up hold at parallel: 2x30 seconds
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 6 sets at 85% of max
avg. watts
.