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Wednesday – 1/9/2019

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The Workout for Wednesday is:

WARM-UP
(HR Activation)
4 Minute Row
-30 sec. Easy / 20 sec Mod. /10 sec. Hard

(Mobility)
1.) Wall Facing Kneeling Wall Slides x 20 Reps
2.) Deep Goblet Squat + Press Out x 5 reps

(Specific Activation)
2 Sets
-10 /side Banded Abductions
-10 /side Banded Adductions
-10 Spanish Squats

STRENGTH
Back Squat
6 x 4 @ 85%, across

METCON
Every 2 minutes for 5 Rounds
-12 Alternating DB Snatch (50/35)(Rx+ Double KB Hang Snatch 55/35)
-12 Toes to Bar
-12 Wall Balls (20/14)(Rx+ 30/20)
*Time Cap for each rounds is 1:45

EXTRA CREDIT
[Weightlifting]
EMOM x 10
1 Power Snatch
1 Squat Snatch
Work @ 70-75%
*This does not have to be touch and go

EMOM x 10
1 Power Clean
1 Squat Clean
1 Split Jerk
Work @ 70-75%

AMRAP x 8
-5 Bench Press (225/155)
-5 Strict L-Sit Pull-Ups/Chin-Ups
*The goal here is to do each set unbroken so take the time you need to do this.

[Odd Object]
Yoke Walk @ moderate to slightly heavy
4 x 100′

[Conditioning]
Assault Bike
6 Rounds
20 sec ON / 20 sec OFF
Rest 4 minutes
6 Rounds
30 sec ON / 30 sec OFF
Rest 4 minutes
Max Cals in 60 seconds
*Have Fun 🙂

[Movement Conditioning]
5 Rounds
1 Minute Max Devils Press (40/25)
1 Minute Rest
*Yes, this is intentional (after the double KB snatch). The weight here is lighter to help you keep moving technically sound with intensity.