Tuesday 161108


Get out today and VOTE!!!

Veteran’s Day, Thursday November 11th – Regular schedule!!

Dynamic Warm-Up – Mobility
Prepare to for..

Strength:
Pause Low Hang Snatch – 7×2 @ work up to 80-90%
Drop and reset after each rep

WOD:
4 Rounds for Time:
20 Alternating Pistols/ Progression
15 Deadlift 205/135, 175/105, 135/75
10 Muscle Ups/ Progression
*Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Strength
Deadlift – 1×4 Heavier than Week 2
Controlled on the way down, take the hands off the bar, complete the next rep.
Try to go heavier than Week 1.

After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses:
Just Work
Sprint 300m x 8
Rest 3:1 (Rest is 3 times longer than each run takes)

OR

Gymnastics Accessory
Death By Pull-up Complex:
Minute 1: 1 Strict, 2 Kipping Chin over Bar, 3 Chest to bar
Minute 2: 2 Strict, 3 Kipping Chin over Bar, 4 Chest to bar
Minute 3: 3 Strict, 4 Kipping Chin over Bar, 5 Chest to bar
And so on…

OR

Strength Accessory
Pendlay Row – 4×12 Heavy
No “Kipping”

Leave a Reply