Monday – 3/18/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds
-1:00 Machine
-10 KB Taters

(Mobility)
-10 Cat-Cows
-10 T-Spine Rotations (5/5)
-:20 Supinated Grip Hang From Rig

(Specific)
Hang Snatch Technique

WEIGHTLIFTING
Hang Squat Snatch (Hang Power Snatch for beginners or athletes with limited mobility)
4 x 2 @ 75-85%
*When you lower the bar toward YOUR KNEES you should be looking to drive out with an aggressive leg drive and pulling the bar into your hips, shrug pull up and punch. TAKE THE TIME BETWEEN REPS TO RESET AND HIT THE SAME POSITIONS, NO BOUNCING.

METCON
4 Total Sets
3 Rounds
-10 Wall Balls (20/14)(Rx+ 30/20)
-10 Box Jumps (24/20″)(Rx+ 30/24″)
*Rest 1 minute between sets.
*4 minute Cap on each set.

EXTRA CREDIT
[Strength]
Back Squat
4 x 3 @ 75-80%
*Do not go higher than %

[Accessory]
Banded Reverse Deficit Lunges
(Banded @ knee, 4″ deficit)
3 x 8 /leg

[Midline]
Strict Toes-to-Bar
4 x 15
*If you cannot do strict TTB, perform strict knee tucks.

[Engine Builder]
Row
250m, 500m, 750m, 1k, 750m, 500m, 250m,
(perform all intervals at 2k pace)
*1:30 rest per 250m
After 250m rest 1:30
After 500m rest 3:00
Etc.
The rest periods on this start to feel long, that is why you must put full effort into each interval so that you need the longer rest periods.