Wednesday – 4/24/2019

The Workout for Wednesday is:

WARM-UP
(Primer)
2 Rounds
-30 sec. Plate Ground-2-Overhead
-30 sec Air Squats
2 Rounds
-30 sec Front Plant
-15 sec Side Plank
-15 sec Side Plank

(Mobility)
WGS x 5 /side

(Specific)
With Barbell
-5 Kang Squats
-5 Jumping Back Squats
-5 Back Squats

STRENGTH
Back Squat
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
Go for 5RM

METCON
5 Rounds
-10 Cal Row
-10 Bench Press (135/75)(Rx+ 155/90)
Immediately into;
5 Rounds
-10 Back Squats (135/95 from floor)
-10 DB Power Cleans (50/35)
Immediately into;
-100 Double-Under
Time Cap = 15 minutes

EXTRA CREDIT
[Strength]
3-Position Clean (floor/below knee/above knee) + Jerk
60%, 65%, 70%, 75%, 80%, Max

Clean Pull
4 x 3 @ 100% (of Clean)

[Gymnastics]
T2B “Cardionastics”
10 Rounds
-30 Double-Unders
-10 T2B

[Accessory]
DTC Bulletproof
3 Sets, NFT
-10 Turkish Get-Ups (5 /side)
-20 GHD Hip Extensions
-15 to 30 sec L-Sit Hold (parallettes, rig, or rings)

[Engine]
Bike
8 x 1k
Rest 2 minutes
*Increase pace throughout 8 sets.