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Monday, October 7, 2019

  Mon 10/7/19
Mobility: Shoulders
Strength/Skill: Push Press + Push Jerk + Split Jerk

Every :90 x 8 sets building up in weight
each set
Met-Con: 15:00 AMRAP

15 Alt. DB Snatches (F: 35/20) (S: 50/35)
12 DB Goblet Alt. Lunges (F: 35/20) (S: 50/35)
9 DB Close Grip Chest Press on MB (F: 35/20) (S: 50/35)

All movements performed with a single DB.
Additional
Optional
Accessory
Work:
Iso High Rows (Hammer strength machine upstairs):
2x10
DB Incline Rows (mid range incline bench): 2x10
Curl Bar Curls (inner grip): 2x10
*Deload: use a moderate weight
Express 15:00 AMRAP

15 Alt. DB Snatches (F: 35/20) (S: 50/35)
12 DB Alt. Lunges (F: 35/20) (S: 50/35)
9 DB Close Grip Chest Press on MB (F: 35/20) (S: 50/35)

All movements performed with a single DB.
Barbell A. Snatch Deadlift To Knee + Snatch Deadlift + Snatch + Overhead Squat

(1+1+1+2) x 2 @ 50%
(1+1+1+2) x 2 @ 60%
(1+1+1+2) x 2 @ 70%

B. 2-Position Clean (Top To Mid)

2 @ 50%
2 @ 60%
2 @ 70%

C. Strength Building Circuit - Upper Push Lower Pull Core

4 x 6/side Split Stance DB Press
4 x 10/side Kickstand Deadlifts
4 x 8/side KB Drags

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