Monday – 4/15/2019

The Workout for Monday is:

WARM-UP
(Primer)
EMOM x 6
Even: 12/10 Cal Machine
Odd: 15 Russian KB Swings

(Mobility)
27 Squat Progression

(Specific)
1 Round w/ Barbell
-10 Alternating Reverse Lunges
-10 Jumping Back Squats

STRENGTH
Back Squat
5 x 5 @ 75%
*Building off last week. Next week will be a 5RM so don’t go crazy today.

METCON
AMRAP x 14
-21 Wall Balls (20/14)
-15 Cal Machine
-9 Deadlifts (225/155)
*No Rx+ today, move through this with some speed.

EXTRA CREDIT
[Strength]
Power Snatch
5 x 3 @ 75%
*These are not touch and go, perform as drop singles.
(But please don’t drop the 10s from overhead and control the 15s)

Snatch Pull
2 x 3 @ 90% (of snatch)
2 x 3 @ 100%
*These are not High Pulls. Arms shouldn’t bend at all. Focus on keeping your hips down on the first pull and accelerating the hips through the bar on the second pull. Finish on the toes with a big shrug.

Push Press
5 x 5 @ 75%

[Accessory]
DBall Bear Hug Hold
Accumulate 3:00
*If DBalls are too heavy to pick up, accumulate 3:00 of a double KB Front Rack Hold.
(Knuckles facing each other just under the chin.)

[Engine]
Run
12/9/6/3 Minutes
*Rest 3 minutes between sets
*Try to increase pace each interval.