Monday – 9/22/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Minute Machine
*Increasing intensity

(Mobility)
-4 Spiderman Lunges
-4 Cossack Squats
-8 Kang Squats
-8 Squatting Shin Box Rotations

(Specific)
-5 Air Squats
-5 Jump Squats
-10 Reverse Lunges
-10 Lunge Jumps
-15 Hollow Rocks
-15 Arch Rocks

STRENGTH
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%

METCON
For Time
21 – 15 – 9
-Cals on Machine
-DB Box Step-Overs (24/20″ 50/35#)
*Complete a 400m Run between rounds for a total of 800m.

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]
EMOM x 15
Pause Snatch (below knee) x 1 rep
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Every 3 minutes x 21 minutes (7 sets)
-20/15 Cal Bike
-15 C2B Pull-Ups
-3 Touch-and-Go Snatches @ 70-75%

[Strength Accessory]
Part A.
3 Rounds, NFT
-Split Stance Romanian Deadlift x 8 reps /side
-KB Bicep Curls x 8 reps

Part B.
2 Rounds, NFT
-50 Banded Hamstring Curls
-30 Banded Good Mornings
*Keep a steady pace with a light band.

Part C.
3 Rounds, NFT
-Weighted GHD Hip Extensions x 8 reps @ 2013
-Bat Wings x 5 reps @ 1115

[Engine]
Running Endurance Option
8 Rounds
Run 600 Meters*
Rest 90 seconds
*Aim to have negative splits every round

Rowing Endurance Option
5 Rounds
Row 1000 Meters
Rest 4 minutes
*Your goal should be to maintain consistent pacing across.