Friday – 11/15/2019

The Workout for Friday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jumping Jacks
-15 sec Air Squats
-15 sec Min Climber
-15 sec Jump Squats

3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
-12 T-Spine Rotations Rt Side
-30 Sec Puppy Dog Stretch
-12 T-Spine Rotations Lt Side
-30 Sec Supinated Grip Hang From Rig

(Specific)
Overhead Squat Bar Complex
2 Rounds
-5 Muscle Snatches
-5 BTN Presses
-5 Pressing Snatch Balances
-5 Overhead Squat @ 32X1 tempo

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Overhead Squat x 2 reps
*Work up to a heavy double for the day. 
*Sub Overhead Squat to back squat if you’d like.

METCON
5 Rounds For Time
-20 Russian KB Swings (70/55)
-10 DB Thrusters (choose weight)
*Shoulders will be pretty fatigued after the OHS. Choose a DB weight accordingly. 50/35 would be the heaviest we should see, but keep it light if you need to.
Time Cap = 10 minutes

EXTRA CREDIT

[Mobility/Recovery]
Hold each pose for 3 minutes:
-Dead hang from rig (with straps)
-Box assisted tricep/lat stretch
-Pancake stretch
-Seated pike stretch

[Applied Strength]
AMRAP x 20 Minutes
-Cals on Bike
*At 0:00 and every minutes after, 1 Split Jerk @ 70 to 80%

[Engine]
Run Conditioning

Run 1000m at easy-moderate building pace
10 minutes of Dynamic Warm-Up
Then
3 Rounds
-Run 1000m @ target 2K pace
-Rest 4 minutes

*Warm up thoroughly before starting the main 3 sets. You are aiming for consistency across the 1K efforts so be realistic with your target 2K pace.