Tuesday – 10/8/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
3 Rounds
-20 H2H KB Swings
-15 Goblet Squats
-10 Shoulder-to-Overhead

(Specific)
Perform with or without a barbell…
-10 Alternating Reverse Lunges
-10 Cossack Squats
-10 Jumping Back Squats w/ 2 sec pause at bottom

STRENGTH
Every 60 seconds, for 10 minutes
Back Squat x 2 reps
*Since we are in the open, lift based on feel. Just make sure you are getting something out of every set.

METCON
3 Rounds for Time
-20 V-Ups (Rx+ Toes-to-Bar)
-20 Push-Ups (Rx+ SHSPU)
-20 Box Jumps (24/20″)
Time Cap = 12 minutes
*Some very simple movements here today, so do not sloppy.

EXTRA CREDIT
[Maintenance]
Ideally done at the end of your training.
Hold each pose for 3 minutes:
-Barbell assisted pec stretch
-Band assisted lat stretch right
-Band assisted lat stretch left
-Lacrosse ball pec/lat roll right
-Lacrosse ball pec/lat roll left

[Accessory]
2 Rounds
-30 Band Pull Aparts
-30 GHD Hip Extensions

[Applied Strength]
Muscle snatch + hang muscle snatch, 1+1 x 5 sets
Snatch Pull + Hang Power Snatch, 1+1 x 5 sets
Power snatch + Squat Snatch, 1+1 x 5 sets
Squat Snatch x 1 rep x 5 sets
*This should be a progressive build in weight across all 20 sets of work but this is designed to be a technique session and not maximal lifting. Keep all reps looking ‘Instagram worthy’! 

[Engine]
Row Conditioning
5 Rounds
-Row 500m @ SR 20 (easy effort)
-Rest 90 sec between rounds

Rest 3 minutes

5 Rounds
-Row 300m @ SR 20 (moderate effort)
-Rest 90 sec between rounds

Rest 3 minutes

Row 1000m @ SR 20 (hard effort)

*The 20 stroke rate limit will force you to be more efficient in each pull and should help you develop some power and control over your movement. Do not expect to be as fast as you usually are with no SR limit. The final 1000m should be a very hard effort.