image description

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 
.