Thursday, 10-24-19
15 min
3 X 8 Bench Press Superset w decline push ups till failure
3 X 10 Incline DB Press superset w 3 X 10 DB Flyes
21-15-9-15-21
Calorie Row
Toes to Bar
Back Squats 135/95
15 min
3 X 8 Bench Press Superset w decline push ups till failure
3 X 10 Incline DB Press superset w 3 X 10 DB Flyes
21-15-9-15-21
Calorie Row
Toes to Bar
Back Squats 135/95
Strength/Skill -Clean Pull – EMOM (EMOM for 10 minutes: 4 Clean Pulls @ 85-95% 1RM + 3/5 Chest Slap Push Ups) For Time 7 Rounds: 3 Man Makers (25#/45#) 6 Pistols (each side)=12 alernating 9 KB Swings (53#/70#)
Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*
Strength/Skill – Snatch Push Press + Overhead Squat – 70% (of Snatch)x4+2, 75%x3+2, 80%x3+2, 85%x3+1, 3+1RM 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg Demo 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 200m Run 20 K.B.S.D.H.P 24/16 kg
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
Strength/Skill – Tall Clean (This is a skill for most, it is new) 3-3-3-3-3 21-18-15-12-9-6 S.D.H.P. 95/65 Wall Balls 20/14
Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow rocks warm into thruster 30 min EMOM Min 1 12 alt DB snatches 53/35 Min 2 6 thrusters 155/105 Min 3 15 V-ups Min 4…