Tuesday 171114

 With the new day comes new strength and new thoughts. ~Eleanor Roosevelt

Dynamic Warm-Up – Mobility

Prepare  for..

AStrength:

4-5 x 5 deadlift @2021

2 second ascent, pause/breathe at the top, 2 second descent, touch and go

AHAFA    Looking to do same weights as last week for one more rep, and/or increase weight if appropriate

Looking for a heavy set of 5, but the goal here is mechanics. Shoot for 75-85% of 1RM if mechanics are good. This means bracing and positioning need to be on point. Keep the bar close to the body.

B. WOD:

10 AMRAP

5 Dead Lifts 275/185, 225/155, 185/115

3 Ring Muscle Up

Cool Down

Above and Beyond:

Rotate for 5 giant sets, rest as needed between movements

C1 max rep ring row @2022

C2 single arm KB sit up

C3 single arm KB bench press, 8-10 per side

C4 bottom to bottom pistol switches, 60 seconds for quality reps

C5 hollow position hanging from bar, max time for quality

C6 back rack Cossack squat for quality and mobility. Add weight as form allows