Tuesday – 3/19/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
3 Minute Machine

(Mobility)
-:30 sec Banded Lat Opener /side
-:30 sec Banded Pec Opener /side

(Specific)
2 Rounds
-10 Scap Pull-Ups
-10 False Grip Ring Rows
-5 Narrow Grip Push-Ups

GYMNASTICS
(Option A)
Weighted Strict Pull-Ups
5 x 3
*Regular grip pull up, 3 reps heavy for the day (Heavy, not max).

(Option B)
5 Rounds
-30 sec Max Ring Muscle-Ups
-Rest 1 minute
*The goal here is to move for 30 seconds. For some this may be one continuous set but it should not feel like a max set. We are not looking to exert ourselves too much here. You should be simply moving though, breaking up in sets if you need to. You are trying to be snappy and powerful.

METCON
5 Rounds
-10 Hang Power Snatch (75/55)
-10 Lateral Burpees OTB
-10 Overhead Squats
Time Cap = 15 minutes
*Don’t rush this, move smooth, keep back straight stay stable.

EXTRA CREDIT
[Upper Body Accessory]
4 Rounds
-12 Body Rows
-12 Banded Y Pulls Standing

[Post. Chain]
4 Rounds
-20 Hip Extensions
-60 sec Reverse Plank Hold

[Engine Builder]
30-40 Minutes
Row/Ski/Bike/Run
*If completing on concept 2 machine, keep 500m split within 3 seconds from beginning to end. Do not kill yourself, this is aerobic base building.