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Saturday – 12/8/2018

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The Workout for Saturday is:

WARM-UP
-1 Minute Row
-25′ Samson Lunge
-25′ Spiderman Lunge
-1 Minute Row
-25′ Lateral Lunge
-25′ Soldier Walk into RDL with Reach
-1 Minute Row
-Rear Delt Opener, :30 /arm

PARTNER WORKOUT
In teams of 2, with only one person working at a time, For Time
(27 minute CAP)
-200 Double-Unders
-100 Hang Power Cleans (155/105)
-200 Double-Unders
-100 Front Squats (135/95)
-200 Double-Unders
-100 Shoulder-to-Overhead (115/75)

EXTRA CREDIT
[Weightlifting]
Push Press
6 x 3 (ascending)
*Go up to heavy but not max. You last working set should be within 10% or your best. focus on keeping your feet in contact with the ground the entire dip down. If you don’t pay attention to your feet/base, you will end up with the bar sliding forward on you. When the bar is overhead, think about how you have to lower the bar in order to feel stable in your feet. Don’t rush your reps, in order to be the most effective under heavy load you must have the best possible mechanics.

Bulgarian Split Squat, Back Rack
4 x 6 /leg

[Accessory]
5 Sets
-8 Bulgarian Deadlifts /side
-8 Curtsy Squats /side
-8 Step-Ups /side

[Engine]
Row
6 x 30 Cals
Rest 3 minutes btwn sets