Monday – 8/12/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds
-1 minute machine
-2 reps of WGS (1 per side)

(Mobility)
DB/KB Ankle Opener x 40 sec /side
Jumping Air Squat x 10

(Specific)
Review and Setup for Metcon

METCON
5 Total Rounds
AMRAP x 6
-500m Row
-40/30 Cal Bike
-In time remaining, Max Rep Wall Ball or DB Snatch (Rx = 20/14, 50/35)(Rx+ 30/20, anything heavier)
*Rest 2 minutes between rounds

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.

[Strength]
Every 2 minutes x 20 minutes (10 sets)
Snatch
Sets 1-2 @ 65-75%
Sets 3-4 @ 80-85%
Sets 5-6 @ 85-90%
Sets 7-8 @ 90-95%
Sets 9-10 @95+%

Pause Deadlift
3 x 8 @ 65%
Rest 2-3 minutes between
*Pause 2-3 sec at mid-patella

Back Squat
3 x 8 @ 77.5%
Rest 2-3 minutes between

[Accessory]
4 Rounds
-10 Half Kneeling Rotating MB Slams Rt Side
-10 Half Kneeling Pallof Press Rt Side
-10 Half Kneeling Rotating MB Slams Lt Side
-10 Half Kneeling Pallof Press Lt Side

[Gymnastics]
For Time
1600m Air Runner
~then~
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
-C2B Pull-Ups
-Strict HSPU
~then~
1600m Air Runner

[Engine Builder]
Every 90 seconds x 30 minutes (20 sets)
-20/15 Cal Row or Bike Erg
*The goal of this session is to understand pacing. You need to keep this session aerobic; if you go lactic early in this session, you’ll have a very hard time keeping your paces. Push hard, but feather the redline so that you can maintain consistency across the 20 sets.