image description

Wednesday, November 6, 2019

  Wed 11/6/19
Mobility: Shoulders
Strength/Skill: 5x5 Overhead Squats
Building up in weight over the 5 sets to a top
weight for the day
Met-Con: EMOM x 16 Minutes

M1: 8 1-arm Alternating Devil Presses (F: 35/20) (S: 50/35)
M2: 10 MB Hip Tosses/side (F: 14/10) (S: 20/14)
M3: 12 Toes to Bars/Kipping Knee Raises
M4: :40 MB Wall Sit (F: 14/10) (S: 20/14)
MB Leg Raises: 2x10 (use a light ball and
focus on staying hollow)
Elevated DBL KB 1-Leg RDL: 2x10 each
(stand on KG plates, so you can lean over
further - make sure the spine stays neutral)
*Deload: use moderate load
Express 3 Rounds For Time

60 Mountain Climbers
30 Air Squats
15 Burpees
Barbell A. Snatch + Snatch Balance + Overhead Squat

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

B. Hang Clean + Clean

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

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)