Monday – 4/22/2019

The Workout for Monday is:

WARM-UP
(Primer)
EMOM x 6
Even – 10 Med Ball Clean
Odd – :30 Plank Hold

(Mobility)
Shin Box x 10 reps
Squatting Shin Box x 10 reps

(Specific)
3 Rounds
-1 3 sec Pause Front Squat
-1 1 1/4 Front Squat
-1 Front Squat

STRENGTH
Front Squat
-3 Reps @ 70%
-3 Reps @ 75%
-3 Reps @ 80%
-Go for 3RM

METCON
EMOM x 15
Min. 1) 200m Run
Min. 2) 15 Toes-to-Bar
Min. 3) 5 Front Squat (from the ground 185/125)
Rx+ is 225/155 for 3 reps

EXTRA CREDIT
[Strength]
3-Position Snatch
(floor/below knee/above knee)
60%, 65%, 70%, 75%, 80%, Max

Snatch Pulls
4 x 3 @ 100% (of Sn.)

[Gymnastics]
Ring Muscle-UP Volume
E2MOM x 4 Minutes
-9 Unbroken Ring MU
Followed by:
E2MOM x 6 Minutes
-6 Unbroken Ring MU
Followed by:
E2MOM x 8 Minutes
-3 Unbroken Ring MU

*Scale to numbers that you can hit consistently. This could look like 3/2/1 for some people.

[Accessory]
Operation Cobra Back 🙂
3 Rounds, NFT
-Banded Lat Pull-Down x 20 reps
-Banded Snow Angel x 10 reps
-S.A. DB Row x 10 /side

[Engine]
Row 20-45 minutes
Stroke rate of 18-24