Friday – 7/12/2019

The Workout for Friday is:

WARM-UP
(Primer)
AMRAP x 4
-30 sec Machine
-WGS /side

(Mobility)
27 Squat Progression

(Specific)
5 Total Reps
Pause Air Squat + Vertical Jump
*Hold a 3 sec pause in the bottom of your squat and then explode up and jump as high as you can. Rest for around 10-15 sec and then repeat for 5 total reps.

STRENGTH
Every 2 minutes, for 10 minutes
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%

METCON
“Isabel” or “Heavy Isabel”
For Time
30 Snatches (135/95)
Rx: Power Snatch
Rx+: Squat Snatch
Rx++: 185/125 Squat Snatch
Time Cap = 10 minutes

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]
100 Banded Tricep Extensions
*Make these fast and take minimal breaks.

[Applied Strength]
E2M x 12 Minutes
(Power Snatch + Hang Power Snatch) x 2 reps
*Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps.

[Gymnastics]
Every 90 seconds, for 18 minutes
Station 1 – Strict HSPU x 6 to 8 reps
Station 2 – Ring Support Hold x 30 sec
Station 3 – Strict Ring Pull-Ups x 6 to 8 reps
Station 4 – Rest

[Midline]
EMOM x 12
Min. 1 – V-Ups x 30 sec
Min. 2 – Hollow Hold x 30 sec
Min. 3 – Russian Twits x 30 sec

[Gross Conditioning]
E3m x 18 Minutes
-60 sec KB Front Racked Wall Sit
-60 sec Assault Bike
-6 Bar Muscle-Ups
*Score is total cals

[Engine Builder]
For Time
Row 10,000 meters
*This is as much mental as it is physical. Give this test the respect it deserves and stay focused throughout the full 10k.