Wednesday – 3/20/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
4 Minute Machine
*Sprint last 10 seconds of each minute.

(Mobility)
-:30 Forearm Stretch
-:30 Puppy Dog Stretch

(Specific)
3 Rounds
-:30 Squat Hold (holding rig)
-10 Single Arm KB Front Squats /side
-10 Reverse Lunges

STRENGTH
Front Squat
4 x 4 @ 75%
*Stick with %

METCON
E2MOM x 12 Minutes (6 Rounds)
-10 Deadlifts (185/125)(Rx+ 225/155)
-10 DB Step-Ups (50/35)
*Hold the DBs farmer’s carry style. These are step ups, not step up overs. Extend the body fully on the working leg and avoid any back rounding or compensation. If you find yourself being unable to extend the leg fully without catching yourself with the non-working leg, reduce the height of the box. This workout is about posterior chain strength and conditioning not a workout that is meant to be done for time. If time is to tight to allow for recovery, extend the time to every 3 minutes for 4 rounds

EXTRA CREDIT
[Weightlifting]
Squat Clean
EMOM x 10
2 reps @ 75%
*This weight is meant to be without fails. Take the time in the pull, finish the extension, be patient.

Split Jerk
6 x 1 @ 85%
*Be patient here as well. Lower down controlled, stay connected to the bar and drive up aggressively. Watch this video carefully: (CLICK HERE)

[Midline]
4 Rounds
-10 Body Saw
-10 Side Plank Raises

[Stability]
4 Rounds per leg
-6 Lateral Landing (CLICK HERE)
*With one foot on a box, jump off the box to land on the opposite foot. stick the landing for about 3 seconds, then step back onto the box, repeat.

[Engine Builder]
Part A
10 x 200m run (500m bike)
Rest :30 between sets
Part B
5 x 100m sprint (250m bike)
Rest 1:00 between sets
*rest as needed between part A and B