Wednesday – 10/9/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
2 Rounds
-2:00 Machine
-5 4-Way Shoulder Taps
-2 Wall Walks
-5 Jump Squats
-2 Broad Jumps

(Specific)
Review Turkish Get-Ups

STRENGTH
Every 2 minutes for 10 minutes
Push Press x 3 reps (by feel)
*Focus all your efforts on the push press 
OR
*Perform 2 Moderate Turkish Get-Ups after each set

METCON
(Option A)
AMRAP x 20 minutes
-500/400m Row OR 1000/800m Bike
-10 Power Clean & Jerks (135/95)
-5 Ring Muscle-Ups

(Option B)
Every 2 minutes for 20 minutes
-200/150m Row OR 500/400m Bike
-10 KB Swings (55/35)(Rx+ 70/55)

EXTRA CREDIT
[Maintenance]
This is ideally done at the end of your training session.
Hold each pose for 3 minutes:
-Pigeon stretch left
-Pigeon stretch right
-Standing straddle stretch
-Double pigeon stretch 

[Accessory]
Scap Jacked!
Superset 3 rounds of:
-Seated banded face pulls x 15 reps
-Banded shoulder external rotations x 10 reps
-Barbell upright row x 10 reps 

[Gymnastics]
Alternating EMOM x 15 minutes
A: Ring support hold x 20-30s
B: Hollow flutter kicks x 20-30s
C: Side Plank on Extended Arm x 20-30s

[Engine]
Run Conditioning
10 Minutes @ steady pace
Rest/Walk 3 minutes
Repeat for 3 to 4 rounds
*Nothing fancy, just hold a consistent pace for all sets. This is ideally done on a track or trail, try to avoid the treadmill.