Tuesday – 5/28/2019

DELOAD WEEK BEFORE MAXING OUT ON SATURDAY. A LOT LESS INTENSITY AND VOLUME. PLEASE LISTEN TO YOUR BODY THIS WEEK ESPECIALLY AFTER MURPH AND THE HARD 7 WEEKS WE HAVE HAD PREVIOUSLY. WE WANT EVERYONE AT THEIR BEST TO HIT A PR THIS WEEK!!! 🙂

The Workout for Tuesday is:

WARM-UP
(Primer)
4 Minute Machine
Building Intensity

(Mobility)
-10 Kang Squats
-10 Jump Squats
-10 Cossack Squats
-10 PVC Pass Throughs
-10 PVC Cuban Presses
-:30 PVC Lat Opener

(Specific)
Barbell Complex

APPLIED STRENGTH
EMOM x 10
3 Power Snatches @ 70%
*Thought it would feel good to just lift today at moderate percentages after “Murph.” Be sure to work on your form here and really get in tune with the movement. Find the best width on the bar that works for you. Best foot stance. Look straight in front of you, not up. Knuckles down. Add weight as you feel today.

EMOM x 10
2 Power Clean & Jerks @ 70%
*Same rules as the snatch section. Keep moderate percentages and work on your form. Find that hip crease.

METCON
AMRAP x 10
-1 Minute Plank Buy-In
-25 Russian KB Swings (70/55)
-25 Sit-Ups (feet anchored on KB)
-25 Russian Twists w/ light DB or 5# plate
*Only doing the plank once, then it’s a 9min. AMRAP of the rest.
*For the Russian Twists today, Right + Left is 1 rep.

EXTRA CREDIT
[Gymnastics]
Batting Practice
Gymnastics this week are low intensity and volume, but we still want to stay sharp with the movements.
3 Rounds NFT
8-12 Strict HSPU (Add Deficit if too easy)
8-12 Bar Muscle ups

[Accessory]
DTC Bulletproof
3 Rounds
-20 to 30 GHD Sit-Ups
-20 to 30 GHD Hip Extensions

[Engine]
Run
1200m @ moderate pace
Rest 3:00
~Then~
4 x 400m Fast
Rest 1:00 between
Rest 3:00 after last 400
~Then~
1200m faster than first 1200m