Tuesday – 5/21/2019

The Workout for Tuesday is:

WARM-UP
(Primer)
300m Run
-High Knees
-Butt Kicks
-Soldier Walk
-Lateral Shuffle
-Bear Crawl
-Crab Walk

(Mobility)
2 Rounds
-20 Band Pull Aparts
-10 PVC Cuban Presses

(Specific)
Power Snatch Tech.

“STRENGTH”
Every 4 minutes for 5 Rounds
-200m Run
-200m Row
-Power Snatches

Round 1 – 5 Reps @ 60%
Round 2 – 4 Reps @ 70%
Round 3 – 3 Reps @ 80%
Round 4 – 2 Reps @ 90%
Round 5  – 1 Rep Max

“METCON”
For Time
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull-Ups
Strict HSPU
**Ideally I would like this to be done in 10 to 15 minutes, so think about what you need to do to accomplish that. Some options might be:
1.) kip all of it
2.) 10 Rounds of just 3 reps each to keep you moving
3.) Only kip 1 movement
4.) Start backwards and give yourself a 15min. CAP
Are you a badass? Then wear a vest 😉
These strict movements are important to have down in order to build proper mechanics.

EXTRA CREDIT
[Applied Strength]
Power Clean + Power Jerk
2 x (1+1) @ 75%
3 x (1+1) @ 80%

[Gross Strength]
Overhead Squat
Establish a new 1RM

[Accessory]
Movement Conditioning
80 Bar Facing Burpees

[Engine]
Bike
16k Continuous
(4k/2k/4k/2k/4k)
Drop your pace by about 6 seconds on the 2ks.