Thursday, November 21st, 2019
|Strength/Skill:||If you missed Monday or Tuesday, find your BS or Push Press "Training Max" for the new cycle!
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)
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)
|E2.5Min for 3 Rounds, complete:
- 8/arm Plank Push/Pull (w/ light KB)
- 45 sec Dead Bug
Using max WATTS average found last week, perform
:20 on/1:00 off x 8 sets at 88% of max avg. watts