Monday – 9/16/2019

The Workout for Monday is:

WARM-UP
(Primer)
Every 15 seconds x 3 minutes
-3 Box Jumps

(Mobility)
40 second Seated Pigeon /side
40 second Elevated Spiderman /side

(Specific)
2 Rounds
-7 Hollow Rocks
-7 Supermans
-7 Side Plank Thrusts

STRENGTH
Back Squat
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
*Same as last week. Build confidence and consistency with the heavier weights.
**Rest about 2 minutes between sets.

METCON
2 Rounds for Max Meters & Reps
AMRAP x 3
-Max Meters on Machine of Choice
Rest 30 seconds
AMRAP x 3
-10 Single Arm DB Hang Clean & Jerk (50/35)
-5 Burpees
Rest 30 seconds

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.

[Applied Strength]
EMOM x 15
Pause Snatch x 1 rep
*Perform pause at mid-thigh; and make the most of your reps here. Pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

Every 2 minutes x 20 minutes (10 sets)
-13 to 15 Cal Bike
-1 to 3 Bar Muscle-Ups
-2 Squat Snatches @ 70-75%

[Strength Accessory]
Option A
2 Rounds, NFT
-Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
Rest 60 seconds, then switch legs

Option B
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings
*Keep a steady pace with a light band.

Option C
3 Rounds, NFT
-Chinese Rows x 10 reps @ 2111
-GHD Hip Extension Hold x 60 seconds
-Band Pull-Through Wearing a Weighted Vest x 20 reps

[Engine Builder]
Running Endurance Option
6 Rounds, each for time of:
Run 200 Meters @ 80% of 1-Mile PR Pace
Run 200 Meters @ 90% of 1-Mile PR Pace
Run 200 Meters @ 85% of 1-Mile PR Pace
Run 200 Meters @ 95% of 1-Mile PR Pace
Rest 3-4 minutes between rounds
*Your rest period should be sufficient enough to keep your paces, so take your full four minutes of rest unless you know you’re capable of maintaining your paces.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets)
Row 650 Meters
*Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week.