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Thursday, September 12, 2019

  Thurs, 9/12/19
Mobility: Shoulders
Strength/Skill: Every :90 x 8 sets

1 Push Jerk + 1 Split Jerk

Build up in weight as technique allows but do not
exceed RPE 8
Met-Con: 3 Rounds Not For Time

"Midline Work"

6 Glute Ham Raises
9 Strict Toes to Bar
15 Weighted Hip Extensions
21 Weighted AbMat Sit-ups

Rest 1:30 Between Sets.

Focus on quality. Maintain neutral spine throughout.
Additional
Optional
Accessory
Work:
Belt-Loaded Weighted Plank (straight arms,
between two boxes): 2x60 seconds
Landmine Rotations: 2x10 each
SB V-ups with ball transfer between hands
and feet (stability ball): 2x10
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, 
perform :20 on/1:00 off x 10 sets at 90% of 
max avg. watts
.