Tuesday, June 18, 2019

Warm-up:
175 m. Sled Pull 180/125

 

MetCon:
6xE4MOM – AMRAP
RX

  • 30 Air Squat
  • 20/15 cal Bike
  • 10 Hang Clean 115/78

Fitness/Recovery

  • 20 Air Squat
  • 10/7 cal. Bike
  • 5 Hang Clean 75/53

 

Powerlifting:
Dynamic Effort Upper Body

  • Reg – Bench 60% 9×3 EMOM
  • DB Row 3×8
  • Shrug 3×12
  • Side Bend 4×10
  • Band Pull-apart 100 ea.
  • Band Push-down 100 ea

Warm-up:

  • 3×30′ Bear Crawl
  • 3×8 Good Morning
  • 3×3 Strict Pull-up
  • 3×5 B-O BB Row

 

Strength/Skill:
Deadlift
5, 3, 2, 2, 1, 1, 1

 

MetCon:
for time

  • 400 m. Run
  • 30 Hang Squat Snatch 115/78
  • 400 m. Run

 

Powerlifting:
Max Effort Lower Body

  • Squat & DL 100%
  • Glute-ham Raises 4×5
  • Good Morning 4×8
  • Band Leg Curls 100 ea. leg
  • Leg Lift 100 ea.