Wednesday November 11th

Happy Veterans Day!

Session 1

Warm up - crossover symmetry activation, 4 rounds of: 1 minute bike erg + 15 hollow rocks + 15 air squats

Front Squats

5 x 3 reps @ 70%

*Same weight for all 5 sets, nothing too heavy today I wanted you to work positions and technique here.  On your last rep of each set, make it a pause squat (1-2 seconds)

AMRAP 20 minutes

12 Single Arm DB Hang clean and Jerk (6 rt. then 6 left)

12 Toes to Bar

12 Calorie Bike Erg

*Rest 1 minute after every 3 rounds

Session 2

Warm up - Crossover symmetry activation, Spiderman stretch, twisted cross stretch, lat stretch, 10 push ups + 5 chin-ups, warm up w/barbell…

Bench Press

-Work up to a heavy double for the day!

-3 x 2 reps @ 90-95% of your heavy double for the day.

-Do 4 Strict weighted Ring Pull ups after each set of bench press including warm up sets.

5 Rounds (New round every 5:00)

24/20 Calorie Row

8 Bench 185/125#

8 Squat Cleans #135#105

4 Muscle Ups