Monday – 5/6/2019010

The Workout for Monday is:

WARM-UP
(Primer)
1 Time Through “Junkyard Dog”

(Mobility)
Squat Hold using Rig
2 x :30

(Specific)
10 Air Squats
10 Cossack Squats
10 Split Squats
10 Lunge Jumps
10 Jump Squats

STRENGTH
Back Squat
-3 reps @ 70%
-4 sets of 3 reps @ 75%

METCON
EMOM x 15 Minutes
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls (20/14)
Min. 3) Max Russian KB Swings (70/55)
*Score is KB Swings only.
*Rx+ 20/15 Cal Row and 30/20 Ball for 15 reps
*Today is also a good day to try the 106/124 # KBs as well.

EXTRA CREDIT
[Strength]
Snatch
3 reps @ 60%
3 reps @ 65%
2 reps @ 70%
4 sets of 2 reps @ 75%
*Reps are to be done as drop singles.

Snatch Pull
4 x 3 @ 100% (of snatch)

Push Press
5 reps @ 70%
5 reps @ 75%
3 sets of 3 reps @ 80%

[Gymnastics]
T2B Volume
3 sets of Max Reps
Rest 3:00 between sets

[Accessory]
Bulgarian Split Squats
5 sets of 10 reps (5 per leg)
*Squatting with one leg elevated behind you. With your foot back on either a 20″ box or a bench, complete 5 reps on each side. These are really hard and will leave you pretty sore, but they must be done to prevent imbalances. Go light at first and build as heavy as you’re comfortable. It’s best to start with your weaker leg. #Bootygainz

[DTC Engine]
Run
-800m Run @ moderately fast pace
-200m Jog
-600m Run @ fast pace
-400m Jog
-400m Run @ faster pace
-600m Jog
-200m Run @ fastest pace
-800m Jog