Monday – 6/24/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jumping Jacks
-15 sec Air Squat
-15 sec Mtn Climber
-15 sec Jump Squat
~immediately into~
3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
Barbell Tricep Smash x 30 sec /side

(Specific)
Review Push Press Points of Performance

STRENGTH
Push Press: 2o Rep Max

In 10 to 12 minutes, slowly work up to a challenging Push Press double for the day.
~then~
Drop the weight down to something you feel you can hit 20 reps unbroken with and pull the trigger.
*If you’ve never done this before, error on the side of being too light instead of heavy. You are collecting a data point today.

METCON
Every 6 minutes x 3 Rounds
-400m Run
-500m Row
-Max Thrusters (95/65)(Rx+ 135/95)
*Round 2: (115/75)(Rx+ 155/105)
*Round 3: (135/95)(Rx+ 175/115)

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
-Pendlay Row x 15 reps
-D-Ball Carry x 150′ (150/100)
Rest 60 seconds

[Applied Strength]
E2MOM x 20
Power Clean + Hang Clean + Jerk
Build to heavy for the day

[Gymnastics]
Ring MU Volume
Every 4 minutes x 20 minutes
Complete 1 max unbroken set of Ring MU
*Score is total reps. Go for broke each set. You should actually reach failure every time. Take a look at what part of the Muscle Up goes on you first and make an assessment of why. That can help future training focus.

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

[Engine Builder]
Run Option
600m/500m/400m/300m/200m/100m/200m/300m/400m/500m/600m
Rest 60 seconds between sets

Row Option
10 Rounds
-250m Row
Rest 2 minutes
*Push your pace! Hit these hard and analyze your ability to recover from the short, intense efforts in your two minute rest periods.