Friday – 7/19/2019

The Workout for Friday is:

WARM-UP
(Primer)
AMRAP x 4
-30 sec Machine
-W.G.S. on each leg

(Mobility)
27 Squat Progression

(Specific)
15 Box Jumps
*Over the course of 15 reps, build in height. Take your time, the goal is to feel explosive.

STRENGTH
Every 2 minutes x 10 minutes
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
*Just like last week… use the percentages as a recommendation. The goal is to build confidence with the heavy weight today. Use your performance last week as a gauge.

METCON
Option A
“DeHart”
AMRAP x 4 Minutes
-1 Power Clean
-1 Thruster
-1 Jerk
Rx = 195/125)

Option B
“Open Workout 11.3”
AMRAP x 5
1 Squat Clean
1 Jerk
Rx = 165/110

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.

[Accessory]
Part A
100 Incline DB Tate Press
*Light weight, move steady.

Part B
3 Rounds
-Stiff Leg Sumo Deadlift x 10 reps
-Banded Monster Walk x 50′
-Banded Glute Bridges x 20 reps

[Midline]
EMOM x 12
Interval 1 – V-Ups x 40 sec
Interval 2 – Hollow Hold x 40 sec
Interval 3 – Russian Twist x 40 sec

[Applied Strength]
Every 2 minutes x 14 minutes
Power Clean + Hang Power Clean + Jerk
Sets 1-3: 2 reps @ 65-70%
Sets 4-5: 1 rep @ 70-75%
Sets 6-7: 1 rep @ 75-80%

[Gymnastics]
Every 90 sec x 18 minutes
Station 1 – Strict Ring Dips x 10-12
Station 2 – Alternating Pistols x 10-12
Station 3 – Strict Pull-Ups x 6-8
Station 4 – Rest

[Gross Conditioning]
Every 4 minutes x 20 minutes
-20 Back Racked Lunges (135/85)
-20/15 Cal Assault Bike
-10 Double KB Front Squats (70/55)

[Engine Builder]
Row Endurance
3 Rounds
-3500m Row
-Rest 5 minutes
*10k pace -2 to 5 seconds.