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Wednesday 11/23/16

Fitness – Workout of the Day

1. Super Set (exercises back to back) X 5 sets

a. Bench Press – 6 reps – tough weights

b. BB Bent-over Rows – 6 reps – tough

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5 Rounds for Time

12 Deadlifts – 135/95

12 Ring Rows

12 Push-ups

 

Performance – Workout of the Day

1. Super Set (exercises back to back) X 5 sets

a. Bench Press – 6 reps – tough weights

b. BB Bent-over Rows – 6 reps – tough

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“DT”

5 Rounds for Time

12 Deadlifts – 155/105

9 Hang Power Cleans – 155/105

6 Push Jerk – 155/105

 

Competition – Workout of the Day (If coming to team training on Thursday, take today as a rest day)

W/up – Strongfit Bi’s and Tri’s Openers X 2 sets of each

1. OH Yoke Walk – 30 ft + 15 sec Hold X 4 sets. Make sure to not shrug up and try to engage pecs and lats

2. Yoke Walk – 30 ft X 4-6 sets – Build to a max set

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EMOM X 10 mins – alternate

a. 10 Push-press – tough, but steady and fast.

b. GHD Sit-ups – 15 reps

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Every 3 mins X 5 sets 

Run 400 meters

Max UB Muscle-ups

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Cross-over Symmetry – Iron Scap