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Monday, November 4, 2019

  Mon 11/4/19
Mobility: Shoulders/Hips
Strength/Skill: EMOM x 8 sets-
Push Press + Push Jerk
Build up to a top set for the day
Met-Con: 10:00 AMRAP

100m Run
10 MB Slams (F: 14/10) (S: 20/14)
10 Pull-Ups (F: Jumping Pull-Ups)
Additional
Optional
Accessory
Work:
DB Lateral Raises: 2x10
Weighted Russian Twists: 2x15 each
*Deload: use moderate load
Express 10:00 AMRAP

100m Run
10 MB Slams (F: 14/10) (S: 20/14)
10 Pull-Ups (F: Jumping Pull Ups)
Barbell A. Hang Snatch + Snatch  

Build up to a heavy set for the day. Then -10-15% for 3 more sets 

B. Power Clean + Push Jerk + Split Jerk  

Build up to a heavy set for the day. Then -10-15% for 3 more sets 

C. Strength Building Circuit - Upper Push Lower Pull Core 

4x10 Half Kneel Landmine Presses @ RPE 6-7
4x10 Barbell RDLs @ RPE 6-7
4x8/side KB Front Rack Marches
.