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Friday 1/18/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 KB swings

10 KB pushups

10 KB SDHP

150 m row

Workout Warmup: Strength

Bench Press:

5x3, warm up to 70%. Do sets at 80-85%

Workout:

For 12 minutes

2 Bent over Rows 95/65, RX+115/75

2 Wall Balls

2 SDHP, 95/65, RX+115/75

4 Bent over Rows

4 Wall Balls

4 SDHP

6

6

6

etc. for 12 min

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 2 minutes, for 18 minutes (9 sets):
Clean High Pull + Hang Clean + Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-7 = 1 rep @ 85%
*Sets 8-9 = 1 rep @ 90%

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Bench Press x 10 reps
Prone Plank x 60 seconds
Rest 60 seconds

Build in weight as you go for the Bench Press.

Skill:

10 min to get max set of BMU’S

Earlier Event: January 17
Thursday 1/17/2019
Later Event: January 19
Saturday 1/19/2019