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 |
