Monday 10/20

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
forward wall slides
bottoms up kb press
Kip swing on pull up bars – work on staying hollow

then

Performance:

Monday; 10.20.14
A. BS – build to a tough double – no pauses in 3 attempts
B.1 BB bent over row x 8 x 3, rest 30 seconds
B.2 pull up @ 5xx5 x 3 reps x 2 sets , rest 60 seconds
+
7 minute armap
5.4.3.2.1
thruster, 135/95
burpee pull up

“finisher”
complete 50 hollow rocks

Fitness:

A. BS @ 33×1 tempo x 3 x 3 sets
B.1 BB bent over row x 8 x 3, rest 60 seconds
B.2 db ext. rot. x 8/side x 3, rest 60 seconds
+
7 minute armap
5.4.3.2.1
FS @ 115/75
calories on the rower

“finisher”
Hollow holds x 60 seconds




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