Monday – 2/11/2019

The Workout for Monday is:

WARM-UP

(Primer)

Machine Flux: 3 Minute Row

-50 sec @ RPE 5/10

-10 sec @ RPE 8/10

-40 sec @ RPE 5/10

-20 sec @ RPE 8/10

-30 sec @ RPE 5/10

-30 sec @ RPE 8/10

(Mobility)

PNF Banded Lat Stretch

5 x 5 /side

(Specific)

2 Sets

-7 Behind the neck band pull

-3 Wall Walks

-10 Shoulder Taps

GYMNASTICS

Handstand Push-Ups

Choose a rep scheme below that will challenge you.

5 x 10

10 x 5

10 x 3

Strict or Kipping handstand push-ups based on what you need to work on.

METCON

For Time

21 – 18 – 15 – 12 – 9 – 6 – 3

-Burpee Pull-Ups

-Front Squats (95/65)(Rx+ 135/95)

*Perform 50 Double-Unders between each round (6 sets)

Time Cap = 20 Minutes

*This will be a grinder workout. Be sure to start with the notion that you will be going for about 15-20 minutes. You have to make sure the sets of 18 and 15 are productive both physically and mentally as well.

EXTRA CREDIT

[Gymnastics]

5 Sets for Quality

-9 Butterfly Pull-Ups

-7 Kipping Pull-Ups

-5 Strict Pull-Ups

*If you can, try to go through this complex unbroken. Scale reps to 7/5/3 if needed.

[Accessory]

3 Sets

-10 Standing Banded Angels

-30 Band Pull-Aparts

-30 Band Lat Pull-Down

[Core]

5 Sets

-10 to 15 Toes-to-Bar

-30 to 60 sec Hollow Hold

[Post. Chain]

Banded Double KB Single Leg RDL (CLICK HERE)

4 x 10 /side

*Place band like this (CLICK HERE)

Superman Hold on GHD

3 x 90 sec

[Conditioning]

5 Rounds

-1 Minute Max Cal Row

-Rest 1 Minute

-1 Minute Max Cal Bike

-Rest 3 Minutes

*Each set is full effort

[Dynamic/Plyo]

5 Sets

-5 Heavy Wall Balls to highest possible target

-5 Hard lateral medball Tosses (against wall) /side