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Wednesday, November 13th, 2019

  Wed 11/13/19
Mobility: Hamstrings/Hips
Strength/Skill: Post Met-con Core Burnout

3 sets not for time of:
15 Hollow Rocks
:15 Copenhagen Adductor Hold/side
10 Plate or KB Russian Diagonal Twists/side
Met-Con: E3MOM x 15 Minutes

6 1-Arm DB Deadlift (F: 35/20) (S: 50/35)
6 1-Arm DB Bent Over Row (F: 35/20) (S: 50/35)
6 1-Arm DB Front Squat (F: 35/20) (S: 50/35)
6 1-Arm DB Push Press (F: 35/20) (S: 50/35)

Switch Sides
Additional
Optional
Accessory
Work:
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 E3MOM x 15 Minutes

6 1-Arm DB Deadlift (F: 35/20) (S: 50/35)
6 1-Arm DB Bent Over Row (F: 35/20) (S: 50/35)
6 1-Arm DB Front Squat (F: 35/20) (S: 50/35)
6 1-Arm DB Push Press (F: 35/20) (S: 50/35)

Switch Sides
Barbell A. Halt Snatch + Snatch

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

B. 3 Position No Feet Cleans

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

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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