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Tuesday, November 12, 2019

  Tues 11/12/19
Mobility: Shoulders
Strength/Skill: Barbell Floor Press: 5x5 building up in load

paired with 5x5 Strict Pull-ups (Adv: weighted,
Mod: Banded)
Met-Con: For Time (14:00 Cap)

100 Ab-Mat Sit Ups
100 MB Russian Twists (F: 14/10) (S: 20/14)

Every Odd Minute 10/8 Calorie Row

Challenge: Sub Ab-Mat Sit Ups to MB Pull Over Sit Ups
Additional
Optional
Accessory
Work:
Isometric Bulgarian Split Squat Hold with
DB Curl to Press Exchanges (hover back
knee an inch above the ground, 1 DB starts
overhead, the other down at your side. DBs
both come to the shoulders then switch
positions: 2x10 each leg (5 each arm)
TRX Leg Curls: 2x10
*Deload: use moderate load
Additional
Optional
Conditioning
Work:
Assault Bike
Using max RPM average found week 1 last
cycle, perform :20 on/1:00 off x 7 sets at 88% of
max RPM
.