Wednesday – 11/6/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
Tabata Machine
8 Rounds
-20 sec Moderate
-10 sec Easy

(Mobility)
2 Rounds
-6 Supine Twists
-10 sec Supinated Grip Hang

(Specific)
Power Clean & Jerk Technique

METCON
4 Rounds For Time
-500/400m Row OR 1000/800m Bike
-10 Power Clean & Jerks (135/95)(Rx+ 185/125)
Time Cap = 16 minutes

OPTIONAL STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Overhead Squat x 1 rep
*Think about the work you did last week on our 10 x 2 and try to build off of that.

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
Posterior Pump!
3 Rounds
-GHD Hip Extensions x 16 reps
–KB Cross-Body Deadlift x 16 reps (8/8)
-Banded Good Mornings x 16 reps  

[Applied Strength]
EMOM x 15 minutes
Power Clean + Hang Squat Clean + Push Jerk
*Work light and string movements together as a set.

[Engine Builder]
Aerobic Pacing
2 Rounds For Time:
-2000m Row
-100 Double-Unders
-1600m Assault Run

[Mobility/Recovery]
Hold each pose for 3 minutes:
-Barbell assisted pec stretch
-Band assisted lat stretch right
-Band assisted lat stretch left
-Lacrosse ball pec/lat roll right
-Lacrosse ball pec/lat roll left