Friday – 8/2/2019

The Workout for Friday is:

WARM-UP
(Primer)
Every 15 seconds x 3 minutes
-1 Burpee Box Jump + 1 Box Jump

(Mobility)
27 Squat Progression

(Specific)
3 Tempo Back Squats
6 Back Rack Reverse Lunges
9 Jumping Back Squats

STRENGTH
Back Squat
Every 2 minutes x 10 minutes
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%
*Yep, you guessed it. Consistency is king. You guys should know the drill by now. Build confidence.

METCON
“Fran”
21 – 15 – 9
-Thrusters (95/65)
-Pull-Ups

Rx+ “Heavy Fran”
21 – 15 – 9
-Thrusters (135/95)
-C2B Pull-Ups

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.

[Strength]
Every 2 minutes x 14 minutes (7 sets)
Power Clean & Jerk with pause at the knee
Start at 60% of 1RM C&J and build to today’s heavy

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

[Accessory]
Stiff Legged Deadlift @ 30×1
3 x 10

2 Sets
-30 DB Tate Presses
-30 Band Pull Aparts

[Engine Builder]
Row Endurance Option
For Distance
2 x 20 minutes
Rest 4 minutes between sets

Mixed Modal Endurance Option
5 Rounds
AMRAP x 5
-25/18 Cal Bike
-20 Heavy Russian KB Swings
-10 Bar Muscle-Ups
-Max Burpees in the remaining time
Rest 2 minutes between rounds
Score = total burpees