Tuesday 10/7

3 minutes of z1 work
+
3-5 minutes of mobility work
*shoulders, lats, upper back, hips, ankles
+
3-5 minutes of workout prep
ARE squats x 2 rounds of 3/per
Forward wall slides x 15
russian kb swing x 15
bottoms up press x 8/side
double unders x 30

then

Performance:

A.1 Sumo DL @ 75% of reg. DL; 1.1 x 3, rest 10 sec, rest 60 seconds
A.2 Strict press x 3 reps x 3 sets, rest 60 seconds
B. 10 minute emOM
odd = 3 RDL @ 41×1 tempo @ 55% of BS max
even = EROM dip + iso hold .. build upon last week.. work on 5 sec. decent, 5 sec. hold.. add weight if you can
+
8 minute armap
4 S2OH @ 115/75
8 T2B

Fitness:

A.1 Sumo DL 1.1 x 3, rest 10 sec, rest 60 seconds
A.2 Strict press x 3 reps x 3 sets, rest 60 seconds
B. 10 minute emOM
odd = 3 RDL
even = p-bar support hold 10-30 sec
+
8 minute armap
4 S2OH
8 sit ups




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