Monday – 3/2/2020

The Workout for Monday is:

GROSS STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
-Back Squat x 2 reps
*Use heaviest weight across all 10 sets.

METCON
“Push or Pull”
For Time
-30 Cal Row/Bike
-30 DB S2OH (50/35) or Deadlift (185/125)
-20 Cal Row/Bike
-20 DB S2OH (50/35) or Deadlift (225/155)
-10 Cal Row/Bike
-10 DB S2OH (50/35) or Deadlift (275/185)
*Time Cap = 12 minutes

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.

[Accessory]
Romanian Deadlift: 3 x 15
*Don’t go crazy here with loading. Focus more on great ROM and sound movement.

[Applied Strength]
EMOM x 15
-Pause Clean + Clean
*Work up to heavy set for the day. This does not have to be touch and go. Feel free to drop the bar after the first rep, and quickly reset for the second rep. And yes, squat both reps.

[Gross Conditioning]
For Time
10 – 8 – 6 – 4 – 2
-Thruster (135/95)
-Ring Dip
-Push-Up
*Time Cap = 6 minutes

[Engine Builder]
Anaerobic Day
8 Rounds
-Machine 30 sec @ very high intensity
-Rest 2:30

Row Option: Yes
Bike Option: Yes
Run Option: No
Ski Option: No
*Track your cals/distance for each interval.