1/15/2020
Warm-up
Warm-Up
Row 500m
+
4 x
15 Hollow Rocks
15 KB Swings
15 Banded Pull Aparts
+
3 x
20 Alt Dead Bugs
20 Alt Bird Dogs
+
2 x
25 AbMat Crunch
25 Banded Good Morning
+
1 min Plank
Row 500m
+
4 x
15 Hollow Rocks
15 KB Swings
15 Banded Pull Aparts
+
3 x
20 Alt Dead Bugs
20 Alt Bird Dogs
+
2 x
25 AbMat Crunch
25 Banded Good Morning
+
1 min Plank
Metcon (Weight)
Snatch Grip Deadlift (segmented)
– 3 pauses: below the knee, above the knee, and at the hip crease
– focus on bending the bar and engaging scaps
– slow tempo movement
– 5 sets of 30-60 seconds
– relatively light weight
– 3 pauses: below the knee, above the knee, and at the hip crease
– focus on bending the bar and engaging scaps
– slow tempo movement
– 5 sets of 30-60 seconds
– relatively light weight
Deficit Deadlift (5 x 5; medium weight, ~55% 1RM DL)
Deadlift is completed just like a normal deadlift, but on a 3-inch riser.
Metcon
EMOM x 16
min 1: max Cal Assault Bike
min 2: 10-15 Evil Wheel
min 3: max Cal Row
min 4: 8-12 Strict Toes to Bar
min 1: max Cal Assault Bike
min 2: 10-15 Evil Wheel
min 3: max Cal Row
min 4: 8-12 Strict Toes to Bar
