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Thursday, November 21st, 2019

  Thurs 11/21/19
Mobility: Shoulders
Strength/Skill: If you missed Monday or Tuesday, find your BS or Push Press "Training Max" for the new cycle!
Otherwise:
Developing Back Strength
Sets should be done unbroken and the last 2 reps should be a challenge to get.

A) Pendlay Row 3x12, paired with:
Strict Pull Ups 3x5-8
(scale P.U. up by adding weight or scale down by doing slow negatives)

B) 1-Arm DB Row 3x12, paired with:
Good Mornings 3x8-12 (keep GM weight light to moderate)

C) GHD Isometric Back Extension 3x45sec hold (scale up by holding a bumper plate)
paired with:
1-Leg KB* RDL: 3x8-12 per side
*KB in hand contralateral to planted foot, AKA "cross-core"
Met-Con: Not For Time

30 Alt. Turkish Get Ups (F: 35/26) (S: 53/35)

Additional
Optional
Accessory
Work:
E2.5Min for 3 Rounds, complete:
- 8/arm Plank Push/Pull (w/ light KB)
- 45 sec Dead Bug
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, perform
:20 on/1:00 off x 8 sets at 88% of max avg. watts
.