Friday – 9/13/2019

The Workout for Friday is:

WARM-UP
(Primer)
-88′ Shuttle Run
-44′ Walking Lunges
-88′ Lateral Shuffle
-44′ Bear Crawl
-88′ Shuttle Run
-44′ Crab Walk
-88′ Lateral Shuffle
-44′ Inchworm

(Mobility)
27 Squat Progression

(Specific)
Review Breathing/Midline tension for Strength

STRENGTH
In 15 minutes, work up to today’s heavy Pause Front Squat
*Hit a solid 2-count pause in the bottom of the squat before standing up

METCON
EMOM x 15 minutes
Station 1 – 50 Double-Unders (Rx+ 70 reps)
Station 2 – 12 to 15 Toes-to-Bar
Station 3 – Max Rep Ground to Overhead (135/85)

*Advanced Level Athletes
Set 1: (225/155)
Set 2: (185/125)
Set 3: (135/95)
Set 4: (115/75)
Set 5: (95/65)

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.

[Applied Strength]
5 Sets
3-Position Clean & Jerk
(high hang + mid-thigh + 2″ below knee + jerk)
*Goal is perfect mechanics. Do not exceed a load in which you cannot maintain perfect mechanics.

[Midline Conditioning]
3 Rounds
-Extended Plank Hold x 60 seconds
-Side Plank Hip Abduction x 30 seconds /leg
Rest as needed

[Engine Builder]
Mixed Modal Conditioning Option
Every 5 minutes x 30 minutes (6 sets)
-20/15 Cal Bike
-10 Burpee Box Jump Overs (no touch)
-5 DBall Cleans (150/100)

Aerobic Gymnastics Conditioning Option
3 Rounds
-1000m Row or 2000m Bike Erg
-30 Double KB Shoulder-to-Overhead (35/25)
-100′ HS Walk
-60 Air Squats
-100′ HS Walk
-800m Run
Rest 4 minutes between rounds