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Monday, December 9th, 2019

  Mon 12/09/19
Mobility: Hips+Glute Activation
Strength/Skill:

Back Squat:
E3M for 9 Min (3 Rnds)
8-10 reps @~68-73%
*Stop short of failure, NO failed reps!

 

Met-Con: Running 8:00 Clock

30-20-10

Wall Balls (F: 14/10) (S: 20/14)
Renegade Rows (F: 35s/20s) (S: 50s/35s)

w/ remainder of time max reps MB pull-over sit ups (no toss)

Score = time + total reps
Additional
Optional
Accessory
Work:
E2Min for 4 Rounds, complete:
- 6/leg 1-Arm KB FR Rev Lunge (alt legs each rep, switch arms 1/2 way through)
- 10/leg 1-Leg KB* RDL
*for RDL, KB in hand contralateral to planted foot, AKA "cross-core"
Express Running 8:00 Clock

30-20-10

Wall Balls (F: 14/10) (S: 20/14)
Renegade Rows (F: 35s/20s) (S: 50s/35s)

w/ remainder of time max reps MB pull-over sit ups (no toss)

Score = time + total reps
Barbell A. Snatch Deadlift (knee) + Snatch Deadlift (Hip/Power) + Snatch

Build up to a moderate single for the day and perform 5 sets.

B. Clean and Jerk

(2+1) Build up to a heavy single for the day. No down sets

C. Clean Pulls

3x3 @ 90%+

D. Barbell Roll Outs

3x10
.