Monday – 7/15/2019

The Workout for Monday is:

WARM-UP
(Primer)
3 Rounds
-15 sec Jacks
-15 sec Air Squats
-15 sec Mtn Climber
-15 sec Jump Squat

3 Rounds
-15 sec Plank
-15 sec Superman
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
W.G.S. x 10 total reps

(Specific)
2 Sets
5 1+1/4 Air Squats
3 Broad Jumps

STRENGTH
Back Squat
3 x 10 @ 65%
Rest 2-3 minutes between sets

METCON
For Time
-100/70 Cal Bike
-30 Devils Press (50/35)(Rx+ 50 Reps)
-100/70 Cal Row

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]
Four sets:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately into…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 sec
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately into..
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps

[Applied Strength]
Every 30 seconds x 5 minutes
– 1 Drop Snatch
Every 30 seconds x 5 minutes
– 1 High Hang Snatch
Every 30 seconds x 5 minutes
– 1 Snatch

*Perform all sections at 70-75% of 1RM Snatch. Same as last week, just try to increase the weight a little bit. If you aren’t confident doing the drop snatch at 70%, modify the movement to a snatch balance and use a little dip and drive. Remember, the focus is SPEED in the hole. If you snatch balance, DO NOT catch high and ride the weight down slowly. 

[Gross Strength]
Deficit Deadlift
3 x 10 @ 60%
Rest 2-3 minutes
*Same as last week, just a little heavier.

[Gymnastics]
CardioNastics
For Time
-400m Run
-20 Muscle-Ups
-400m Run
-20 Bar Muscle-Ups
-400m Run
-40 Toes-to-Bar
-400m Run
-5 Muscle-Ups
-5 Bar Muscle-Ups
-20 Toes-to-Bar

[Engine]
Every 2:30 x 25 minutes (10 sets)
-25/18 Cal Row
*Hit these hard.