Monday – 6/17/2019

The Workout for Monday is:

WARM-UP
(Primer)
Every 15 sec for 3 minutes
-3 Box Jumps

(Mobility)
27 Squat Progression

(Specific)
10 Empty Bar Front Squats @ 41×1
Work up to working weight for strength

STRENGTH
Front Squat
10 x 1 (across)
Muscle Density Day!
*The goal here is to pick ONE weight, something heavy, and hit that weight consistently every 60 seconds for 10 minutes.
*Score = Weight used

METCON
Every 3 minutes for 6 Rounds
-10 Hang Power Cleans (95/65)(Rx+ 115/75)
-10 Pull-Ups (Rx+ C2B)
-10 Jerks (95/65)(Rx+ 115/75)
-10 Lateral Burpees OTB
*Rx+ is adding 1 rep each round to each movement. So round 2 would be 11 of everything… then 12… and so on… NO QUITTING! Once you cannot finish the 13 set for example, just go back to 10s immediately and finish.

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]
4 Rounds for Completion
-25 GHD Hip Extensions
-100′ D-Ball Chest Carry (150/100)

4 Rounds
-15 sec DB Lateral Raise
-15 sec DB Hercules Hold (thumbs facing up)

Rest 60 seconds, and then…

4 Rounds
-15 sec DB Lateral Raise (thumbs facing up)
-15 sec DB Hercules Hold (palms facing up)

[Gross Conditioning]
2 Rounds
-50′ Overhead Yoke Carry (try going heavier than last week)
-Rest 2 minutes
-50′ Hand-Over-Hand Rope Pulls (heavy)
-Rest 2 minutes

[Engine Builder]
Running Option
8 Rounds
-100m @ 95% effort
-Rest 60 seconds

Row Option
3 Rounds
-500m
-Rest 60 sec
-350m
-Rest 60 sec
-250m
-Rest 3 minutes
*Try to establish an aggressive 500m pace, and then hold that same pace for your 350 and 250m intervals.