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Tuesday – 1/8/2019

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The Workout for Tuesday is:

WARM-UP
(HR Activation)
4 Minute Row
-1 min. @ 16 s/m
-1 min. @ 20 s/m
-1 min. @ 24 s/m
-1 min. @ 28 s/m

(Mobility)
T-Spine Rotation Stretch
10 /side

(Specific Activation)
2 Sets
-7 Snatch Grip RDLs
-7 Muscle Snatches
-7 Snatch Grip BTN Press

WEIGHTLIFTING
Power Snatch Cycling
4 x 12
*Chose a weight you think you can maintain for all 4 sets unbroken. Rest minimum 1 minute maximum 90 seconds between sets.


METCON
5 Rounds For Time (CAP = 20:00)
-20 Alternating Pistols
-50 Double-Unders
-20 Handstand Push-Ups
-50 Double-Unders

EXTRA CREDIT
[Accessory]
5 Rounds
40 sec ON / 20 sec OFF
-Russian KB Swings (70/55)
-Banded Rows
-Banded Face Pulls
*The goal here is to work on scapular endurance meaning your goal is to continue to do pulling movements with simpler tools and maintaining proper position. You do this as follows: 40 seconds of KBS then 20 seconds rest, then 40 seconds of band rows, 20 seconds rest and lastly the band face pulls. You can rest between rounds as needed.

[Post. Chain]
5 Sets
-10 Single KB Banded Romanian Deadlift
-60 sec Kneeling Sandbag Hold

[Midline]
4 Sets
-10 Suitcase Style Side Bends /side (holding KB)
-60 sec Side Plank /side