Monday – 10/21/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds (8:00 CAP)
-10/8 Cal Machine
-2 Turkish Get-Ups /arm
-4 KB Snatches /arm
-6 KB Windmills /arm

(Specific)
Power Clean & Jerk Technique

APPLIED STRENGTH
EMOM x 8
2 Power Clean & Jerks (not TnG) @ 65-80% of 1RM C&J
~then~
EMOM x 5
6 Power Clean & Jerks TnG @ 45-50% of 1RM C&J

METCON
EMOM x 10
5 Deadlifts + 3 to 7 Strict HSPU
When the clock reaches 10:00 mark…
5 Rounds for Time
-12 Alternating DB Snatches (50/35)
-50′ HS Walk

*Deadlift weight should be something you can move at a controlled tempo for every set, I would suggest that even the strongest athletes do not exceed 315/225.
*Pick a rep scheme on the HSPU that you can maintain for all sets.
*For Part 2, scale the weight of the DB so that you can cycle through the 12 reps either by swapping mid-air or with a fast floor transition. Handstand walk can replaced with 4x max distance efforts to try and accumulate 50ft each round OR 2 to 3 Wall Walks.

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.

[Gymnastics]
6 to 8 Rounds
1 Peg Board + 1 Legless Rope Climb + 1 Rope Climb
Rest 60-90 seconds between rounds
*If you cannot perform a peg board yet, sub for an extra legless rope climb.
*If you cannot perform a legless rope climb yet, sub for a regular rope climb.

Midline Conditioning
3 Rounds
-20s Side plank hold right
-20s Side plank hold left
-20s Side plank pulses right
-20s Side plank pulses left
-40s rest

[Strength]
Back Squat
-1×12 @ 50%
-1×10 @ 60%
-1×6 @ 70%
-2×4 @ 80%
Rest as needed between sets

3 rounds
-Curtsey box step down x 12 reps (6/6)
-Cossack squat x 12 reps (6/6)
-Rest 90 seconds
*You can load both movement with a KB.

[Accessory]
Boulder Shoulders!
Superset 3 rounds of:
Front DB raises x 10 reps
Lateral DB raises x 10 reps
Seated BTN barbell press x 10 reps
Reverse banded flys x 20 reps 

[Engine]
Mixed Conditioning
Alternating EMOM x 40 minutes
Min 1: 20 Cal Assault bike
Min 2: 15 Burpees
Min 3: 20 Cal Row
Min 4: Rest
*20 calories is the maximum on each machine, scale down so that you are working for 50-55 sec each round. Try to keep a consistent pace on all movements throughout the 40 minutes.