Friday – 7/26/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every 15 seconds x 3 minutes
3 Box Jumps

(Mobility)
27 Squat Progression

(Specific)
With an empty barbell….
-5 Tempo Back Squats @ 53×1
-5 Jumping Back Squats

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%
*Same as last week… you guys should be getting the hang of this now. Lift based on feel. The goal is to build confidence with the heavy weight. 

METCON
“Elizabeth”
21 – 15 – 9
-Power Cleans (135/95)
-Ring Dips

Rx+ “Heavy Elizabeth”
21 – 15 – 9
-Power Cleans (185/125)
-Strict Ring Dips

Time Cap = 10 minutes

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
One Set
-50 Banded Tricep Extensions
-50 Incline DB Tate Press
*Keep the band and weight light, try to complete with minimal breaks.

Part B
Glute Ham Raise
3 x 10
Rest as needed between sets

Part C
3 Sets
-12 V-Ups
-60 sec Plank
-20 Straight Body Ceiling Reach Crunches

[Applied Strength]
Every 2 minutes x 12 minutes
Power Snatch with a 3 second pause at knee
Set 1-2: 2 reps @ 75% of 1RM power snatch
Set 3-4: 2 rep @ 80% of 1RM power snatch
Set 5-6: 1 rep @ 85% of 1RM power snatch

[Gymnastics]
Every 90 seconds x 24 minutes (4 rounds)
Station 1 – 8 to 10 Strict HSPU
Station 2 – 2 Heavy Strict Chin-Ups
Station 3 – 8 to 10 Strict Pull-Ups
Station 4 – Rest

[Gross Conditioning]
5 Rounds
AMRAP x 3:30
-20 Toes-to-Bar
-50′ DBall Carry (150/100)
-20 Wall Balls (30/20)
-50′ DBall Carry
-Max Cal Assault Bike in time remaining
*Rest 2:30 between rounds

[Engine Builder]
4 Sets for Distances
-12 minute Row or Bike Erg
-Rest 5 minutes