Wednesday – 5/22/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
Tabata Machine

(Mobility)
Deadbug x 1:00
Straightleg Lower x 10 each
Lizard x :30 each

(Specific)
2 Rounds
Single Leg RDL x 10 /side
Barbell RDL x 10
20 Lateral Jumps Over Barbell

STRENGTH
Deadlift
Every 3 minutes for 10 Rounds
-20 Abmat Sit-Ups
-50 Double-Unders
-2 Deadlifts (climbing to 2RM for the day)

METCON/EXTRA CREDIT
Ab Work
3 Rounds
-40 sec Plank
-20 sec Rest
-40 sec Right Side Plank
-20 sec Rest
-40 sec Left Side Plank
Immediately into;
1 minute of Russian Twists with 5# plate
Rest 1 minute

*Badass version is 1 minute planks with no rest into the twist… then you get the 1 minute rest.

EXTRA CREDIT
[Applied Strength]
Clean & Jerk
2+1 @ 60%
2+1 @ 65%
2+1 @ 70%
2+1 @ 75%
2+1 @ 80%
2+1 Max

[Gross Strength]
Front Squat
Est. 2RM

[Gymnastics]
Bar Muscle Up Volume
Perform a max effort set
Rest as needed
~Then~
EMOM x 4
50% of Max Set

[Accessory]
5 Rounds
-DBall Deadlift x 5 (floor to chest)
-DBall Chest Hold x 30 seconds

[Engine]
Row
2 Sets of:
6 x 1:00 (below 2k pace) Rest 1:00 btwn reps
Rest 5-10 minutes between sets