image description

Thursday, Jan 9th, 2020

  Thurs 01/09/20
Mobility: Shoulders
Strength/Skill: Developing Back Strength
Sets should be done unbroken and the last 2 reps should be a challenge to get.

A) GHD Back Extension 3x10, paired with:
Bird Dog 3x10/side

B) DB Curls 3x10, paired with:
Tricep Kick Backs 3x10

C) Banded Lat Pull downs 3x30 (or to failure) paired with:
Banded Tricep Push Down 3x30 (or to failure)
and Banded Face Pulls 3x30 (or to failure, very light band)
Met-Con:


For Time

500m Row
50 MB Pull Over Sit Ups
400m Row
40 MB Pull Over Sit Ups
.....
100m Row
10 MB Pull Over Sit Ups

F: 14/10
S: 20/14

 

Additional
Optional
Accessory
Work:
5 Rounds:
20s hollow hold, immediately into:
20s arch hold,
20s rest
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week, perform
1:00 on/1:00 off x 9 sets at 70% of max avg. watts
.