Monday – 3/11/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Minute Machine
Flux your pace between 50 sec Slow Pace to 10 sec Fast Pace

(Mobility)
With an Empty Barbell
5 Rounds
2 Strict Presses @ 31×1
4 Front Rack Openers
Then
10 Back Squats with Double Bounce at bottom.

(Specific)
Review Pause Power Clean Tech.

WEIGHTLIFING
Pause Power Clean
5 x 2 (3 sec pause at knee)
*Use light %, goal here is to focus on meeting the bar at the hip as you drive out of the pause (and NOT the hip towards the bar). Your motion should be vertical and to finish full extension before pulling under.

METCON
4 Rounds for Max Reps
-1 Minute Thrusters (75/55)
-1 Minute Box Jumps (24/20″)
-1 Minute Hang Power Cleans (75/55)
-1 Minute Rest

EXTRA CREDIT
[Gymnastics]
6 Sets
-10 Pull-Ups
-8 Toes-to-Bar
*Ideally, you will do these unbroken. If you cannot do these unbroken, reduce rest as much as possible between movements.

[Accessory]
4 Sets
-8 DB Bench Press
-8 DB Row /side
-8 DB Bent Over Reverse Flys
*This is for posture today and should be done with a light- ish weight and slight pause at the end range of each movement.

[Midline]
5 Rounds
-15 Toe Touches
-15 Hip Raises

[Engine Builder]
E3MOM x 6
-400m Run
OR
-500m Row
*Keep each effort consistent

[Post. Chain]
4 Sets
-15 Hip Extensions
-10 Prone Hamstring Curls /leg