Monday – 11/11/2019

The Workout for Monday is:

WARM-UP
(Primer)
Every 15 seconds, for 3 minutes
Odd Intervals – 5 Russian KB Swings
Even Intervals – 3 Box Jumps

(Mobility)
10 Kang Squats
5 Inchworm + Push-Up
10 Spiderman Lunges

(Specific)
Midline Activation
5 – 4 – 3 – 2 – 1
Hollow Rock
Arch Rock

STRENGTH
Deadlift
5 Rounds
-1:00 Max Reps (185/125)
-1:00 Rest
*Once you pick the bar up off the ground, we want continuous movement. No pausing at the top.
*Once you drop the bar or pause, the set is over.

METCON
AMRAP x 15
-3 Snatches (135/95)(Rx+ Squat Snatch)
-6 Toes-to-Bar
-9 Wall Balls (20/14)

EXTRA CREDIT

[Mobility/Recovery]
Hold each pose for 3 minutes:
-Couch stretch left leg
-Couch stretch right leg
-Lizard stretch left leg
-Lizard stretch right leg
-Frog stretch

[Applied Strength]
EMOM x 15 Minutes
1 Split Jerk
*All sets between 70-80% of 1RM

[Gymnastics]
A.) Strict ring muscle ups, 1 rep x 5-10 sets for quality.
*Use band assistance or a partner toe spot if needed. Even advanced athletes can stick with singles and focus on adding a slow pull and tempo through the transition.

B.) Superset 5 rounds of:
-Strict pull ups x 5 reps with emphasis on a slow tempo on the descent.
-Straight arm plank hold x 30-45 sec
-Rest 60 sec

[Engine]
Mixed Modal
Aiming for negative splits (getting faster every round)
6 Rounds
-300m Ski
-300m Row
-600m Bike
-Rest 2 minutes
*Start off at what feels like 80% effort and increase slightly each round. Try to keep your transitions between machines fast.