Wednesday – 11/20/2019

Test Week! – We need to see where we are at after the low volume weeks of the open.
This is a status report as to where you are now. The overall volume is low, but the intensity is high.
It is going to be a kick in the ass 🙂

The Workout for Wednesday is:

WARM-UP
(Primer)
2 Minute Machine
Then
2 Rounds
-5 Jumping Pull-Ups
-10 Cobra Push-Ups
-15 Air Squats

(Mobility)
PVC Complex
10 Pass Throughs
10 Around the Worlds  (5/5)
10 Pec Openers (5/5)
10 sec External Rotation /side
10 Cuban Press

(Specific)
Review and Setup for Bench Press

STRENGTH
Take 10 minutes to establish your 2RM Bench Press for the day.
Rest 3 minutes
AMRAP x 2 minutes
Bench Press (Rx 135/85)(Rx+ 155/105)

METCON
AMRAP x 20 Minutes
“Mary”
-5 Strict HSPU
-10 Alternating Pistols
-15 Pull-Ups

~OR~

“Cindy”
-5 Pull-Ups
-10 Push-Ups
-15 Air Squats

EXTRA CREDIT

[Applied Strength]
Take 15 minutes to establish 1RM Snatch for the day
Rest 3 minutes
AMRAP x 2 minutes
Squat Snatch (Rx 135/85)(Rx+ 155/105)

[Engine Builder]
20 Minute Recovery
Machine of Choice

[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