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