Friday – 8/9/2019

The Workout for Friday is:

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

(Mobility)
27 Squat Progression

(Specific)
-10 Single Leg Glute Bridges /side
-5 Broad Jumps

STRENGTH
Every 2 minutes x 16 minutes
Back Squat
Set 1 – 5 @ 55%
Set 2 – 5 @ 65%
Set 3 – 3 @ 75%
Set 4 – 2 @ 85%
Set 5 – 2 @ 90%
Set 6 – 1 @ 95%
Set 7 – 2 @ 90%
Set 8 – 1 @ 90%

*Throwing in a little more volume today after all the consistency we’ve been having on Fridays. Attack it!

METCON
“Grace”
For Time
30 Clean & Jerks (135/95)
Time Cap = 6 minutes

Rx+ “Heavy Grace”
For Time
30 Clean & Jerks (205/135)
Time Cap = 6 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]
3 Sets, NFT
-10 Glute Ham Raises

1 Set
-100 Banded Tricep Extensions

[Midline Accessory]
*Only complete if you were not here yesterday*
EMOM x 12
Minute 1 – 30 sec V-Ups
Minute 2 – 30 sec Hollow Rock
Minute 3 – 30 sec Russian Twits

[Applied Strength]
Every 2 minutes x 16 minutes
Power Snatch
Sets 1-2: 2 reps @ 75% of 1RM power snatch
Sets 3-4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Sets 7-8: 1 rep @ 95+%

[Gymnastics]
Every 90 seconds x 18 minutes (4 sets)
Station 1 – 10-12 Strict Ring Dips
Station 2 – 10 Narrow Stance Front Rack KB Squats
Station 3 – 6 Chin-Ups
Station 4 – 10-12 Alternating Pistols

[Engine Builder]
Mixed Modal Option
6 Sets Each For Time
-15 Thrusters (115/75)
-15 C2B Pull-Ups
-15/10 Cal Assault Bike
Rest 60 seconds
*How long can you keep these intervals sub 3 min.?

Row Endurance Option
For Times
-Row 6000m @ 10k PR pace
-Rest 2 minutes
-Row 4000m @ 10k PR pace
-Rest 2 minutes
-Row 2000m @ 10 k PR pace