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Friday, November 15, 2019

  Fri 11/15/19
Mobility: Shoulders/Hips
Strength/Skill: Bear Complex
Take 15:00 to build up to a heavyish single of the
complex
(Bear Complex: 1 Power Clean + 1 Front Squat
+ 1 Push Press + 1 Back Squat + 1 Behind the
Neck Push Press -combine movements to be as
fluid as you choose as long as full range of
motion is attained)
Met-Con: 15:00 AMRAP

21 Double Unders/Power Jumps
15 Air Squats
9 Alt. DB Snatches (F: 35/20) (S: 50/35)
Additional
Accessory
Work:
DB Curtsey Squats: 2x10 each
Double Punch Staggered Stance Skier Swings with
DBs or KBs (youtube it if I'm not around): 2x10 each
leg
*Deload: use moderate load
Express 15:00 AMRAP

21 Double Unders/Power Jumps
15 Air Squats
9 Alt. DB Snatches (F: 35/20) (S: 50/35)
Barbell A. Snatch

Build up to a heavy single for the day.

B. Clean

Build up to a heavy single for the day.

C. Split Jerk

Build up to a heavy single for the day. Then -15-20%
for 3 more singles.

D. Midline

3 Rounds not for time

15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions
.