Thursday, Feb. 6th, 2020
|Strength/Skill:||Developing Back Strength
Sets should be done unbroken and the last 2 reps should be a challenge to get.
A) Pendlay Row 3x8, paired with:
Strict Pull Ups 3x5
(scale P.U. up by adding weight or scale down by doing slow negatives)
B) 1-Arm DB Row 3x8, paired with:
Good Mornings 3x5 (keep GM weight light to moderate)
C) GHD Isometric Back Extension 3x45sec hold (scale up by holding a bumper plate)
1-Leg KB* RDL: 3x5 per side
*KB in hand contralateral to planted foot, AKA "cross-core"
|Met-Con:||Against a 10:00 clock
500m/Building Lap KB Farmer Walks
w/ remainder of time max reps on Assault Bike
No running allowed.
|E2.5Min for 4 Rounds, complete:
- 5-10 Strict Leg Raises
- 20 MedBall Russian Twists
- 30s Weighted Plank
Using max WATTS average found last week, perform
:20 on/1:00 off x 7 sets at 88% of max avg. watts