Friday, November 22nd, 2019
| Fri 11/22/19 | |
| Mobility: | Hips+Glute Activation |
| Strength/Skill: | Back Squat: In 20-25 Minutes, Compete the following: Build to a heavy set of 5* Then, complete 1x5 at 10% less Superset 2 working sets of BS with: - 16 DB Death March alt steps (8/leg) - 8 Weighted Y's, T's, W's *This is not a true 5RM, stop with 3-4 reps left in the tank. (7 RPE) |
| Met-Con: | 27-21-15-9 Wall Balls (F: 14/10) (S: 20/14) Ab-Mat Sit Ups *Beginning of each round 200m MB Run |
| Additional Accessory Work: |
Bench Press: Find a "Training Max" for the new cycle, USE A SPOTTER! Then 3x12 @ ~50% Superset 3 drop sets with: 10 Bent Over DB Reverse Fly |
| Express | 27-21-15-9 Wall Balls (F: 14/10) (S: 20/14) Ab-Mat Sit Ups *Beginning of each round 200m MB Run |
| Barbell | A. Snatch Build to a moderate-heavy single (RPE 6-7) for 5 sets B. Clean and Jerk Build to a moderate-heavy single (RPE 6-7) for 5 sets C. Clean Pull 3x3 @ 85%+ D. Midline 3 Rounds not for time (FINAL WEEK) 15 Hollow Rocks 18 Empty Barbell Good Mornings 21 GHD Sit-ups 24 Hip Extensions |
