April 19, 2019

April 19, 2019

04/19/2019

Warm-up
Foam Roll Adductors x 30s each then,
3 Rounds:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmornings
5 Rows
Rest 40-60s, add light weight.
*May sub out with KBs/DBs

Weightlifting
Back Squat (4×5)
for speed
50%
4 x 5 @50%, every 60s.
Then, 3 x 2, up to a heavy set. Rest 2:00
Seated Dynamic Box Jump (5×5)

Metcon
Metcon (AMRAP – Reps)
4 Rounds of:
20s Max Squat Cleans (135, 95)
Rest 2:00
RX+ – (155,105)
Sub Out:
SC – DB/KB Cleans with a Front Squat

Extra Work
Superset
1a) Banded Pull-Through: 3 x 12 w/2s Squeeze. Rest 30s.
1b) Superman Holds: 3 x 12. Rest 30s.
1c) Straight Leg Sit Ups: 3 x 20. Rest 30s.

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