REST DAY

Sunday, September 29th, 2019

Happy Birthday Emiliano!

All Athletes Rest!

THIS WEEK AT A GLANCE

MONDAY

1.
Pausing Front Squat
10 Sets of 1
2Sec hold at the bottom

2.
Bar Ms up warmup and setup. Finding the right progression for part 3

3.
For Time:
100 DU
10 Bar Muscle Ups
80 DU
8 Bar Muscle Ups
60 DU
6 Bar Muscle Ups
40 DU
4 Bar Muscle Ups
20 DU
2 Bar Muscle Ups

Cap= 20 Mins

TUESDAY

1.
AMRAP 6Min:
1 Strict HSPU
1 Strict Pullup
2 Strict HSPU
2 Strict Pullup
3 Strict HSPU
3 Strict Pullup
… Continue to increase reps by 1rep

2.
Push Press
3 x 5
*From Deck

3.
For Time:
50x DU
40x KBS 53/35
30x PC 135/95
20x PJ 135/95
10x FS 135/95

Cap: 15 Min

WEDNESDAY

1.
“ISABEL“
For Time:
30x PSn 135/95

Cap: 10 Min
Comp: 7/11/19

2.
OHS
Build to a heavy set of 10

3.
AMRAP 9 Min:
15 WB 20/14
12 Alt. DB Sn 50/35
9 T2B

THURSDAY

OPEN GYM OR…

5 Rounds (Not For Time):
400M Run
15 DL 135/95
10 (Insert something you suck at)
15 Kip/BFLY Pullup
10M HS Walk

FRIDAY

1.
Clean and Jerk
20 Minutes to build to a heavy Single

2.
AMRAP 10 Min:
50 Lateral Burpee Over Bar
100 DU
30 Squat Clean Thruster 115/80

3.
Time Permitting:
3Rounds:
10 GHD SitUps
10 Kipping HSPU