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Wednesday, October 30, 2019

  Wed 10/30/19
Mobility: Shoulders/Chest
Strength/Skill: Barbell Floor Press: Build to a set of 8 at RPE 9,
then -10% for 2x8

Paired with 3x10 Barbell Pendlay Rows with a
supinated grip
Met-Con: For Time

100m 1-arm KB Overhead Carry (F: 44/26) (S: 53/35)
20 1-arm Hang DB Contralateral Split Snatch (F: 35/20) (S: 50/35)
30/25 Cal Row
20 1-arm Hang DB Clean and Contralateral Split Jerk (F: 35/20) (S: 50/35)
100m 1-arm KB Overhead Carry (F: 44/26) (S: 53/35)
Additional
Optional
Accessory
Work:
MB Leg Raises: 4x10 (use a light ball and
focus on staying hollow)
Elevated DBL KB 1-Leg RDL: 4x10 each
(stand on KG plates, so you can lean over
further - make sure the spine stays neutral)
Express 5 Rounds For Time

10 Renegade Rows (F: 35s/20s) (S: 50s/35s)
10 KB Swings (F: 44/26) (S: 53/35)
10 Floor Presses (F: 35s/20s) (S: 50s/35s)
10 KB Goblet Squats (F: 44/26) (S: 53/35)
Barbell A. Snatch + Snatch Balance + Overhead Squat

2 @ 70%
2 @ 75%
2 @ 80%

B. Hang Clean + Clean

2 @ 70%
2 @ 75%
2 @ 80%

C. Strength Building Circuit - Upper Pull Lower Push Core

4 x 10 Inverted Barbell Rows
4 x 6/side Contralateral 1-arm KB Front Rack Reverse Lunges
4 x 10/side Palloff Presses (advance split stance)


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