Monday, October 8, 2018

Tuesday


Warm-up
2 Rounds for quality and range of motion:
10 Sampson stretch
10 Overhead squats (use a PVC)
10 GHD sit-ups (sub AbMat sit-ups)
10 Hip extension (sub good mornings)
10 Pull ups (sub banded strict pull-ups)
10 Dips (sub banded dips or box)


Strength
EMOM for 9 mins
Trying to increase weight each set
Min 1-3 Strict press - 2 reps
Min 4-6 Back squat - 2 reps
Min 7-9 deadlift - 2 reps

Metcon
For time:
25 Box jumps (30"/24")
50 Handstand push-ups
25 Push jerks (185lbs/125lbs)
50 Pull-ups
25 Box jumps (30"/24")

No comments: