Friday – 2/15/2019

The Workout for Friday is:

WARM-UP

(Primer)

3 Rounds

-30 sec Machine

-10 Burpees

-100′ Lateral Shuffle

(Mobility)

-World’s Greatest Stretch x 10

-PVC BTB Internal Rotations x 10 /side

(Specific)

2 Sets

-7 Band W Pull

-7 Banded OHS

STRENGTH

Overhead Squats

3 x 5, across

METCON

For Time

12 – 9 – 6

-Deadlifts (275/185)(Rx+ 315/225)

-Ring Muscle-Ups

-DB Thrusters (50/35)(Rx+ Anything Heavier)

*This will be the first time in a little bit that we have done heavy deadlifts. Be sure to break it up to keep technique intact. Reduce weight to something that looks like 80% of your max.

EXTRA CREDIT

[Weightlifting]

EMOM x 10

Odd – 15 C2B Pull-Ups (3 x 5)

Even – 2 Snatches @ 75%

[Accessory]

4 Sets

-12 Bent Over Row (supinated grip)

-12 Bent Over Ys @ light weight

[Post Chain]

3 x 30 Banded Reverse Hypers

[Conditioning]

Polarized

Set a Rower for 20 minutes

Row at an endurance pace, every 4th minute hop off and complete a 10/7 cal assault bike sprint (ALL OUT). After the sprint continue to row at endurance pace. (should be 4 total bike sprints)

*Endurance isn’t slacking off, it should be hard enough where holding a conversation wouldn’t be comfortable.