Thursday- November 2nd

November 2, 2017

*Weekly Warm-Up: 10 min. Cap

 

 

 A. (EVERYONE) Three sets of:
*Back Squat x 8-10 reps @ 3011
Rest 45 seconds
*Single-Arm DB/KB Row x 8-10 reps each arm @ 2111
Rest 45 seconds
*Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

 

 

 

B. For Time:

Row 1000 Meters

 

immediately followed by…

 

Five rounds of:

10 Overhead Squats (115/75 lbs)

15 Pull-Ups

 

 

C. Cool-Down:

2 Rounds NFT (NOT FOR TIME): 

*SLOW 100m row

*Lunge w/elbow drop x10

*10 PVC Pass-Throughs

Stretch/Roll out for 60 seconds each 

*Deltoids

*Hips

*Glutes

 


*(Optional) Additional Strength Cycle: (To be peformed before A. or after C.)

Five sets of:
Snatch x 1.1.1 @80% of 1RM (rest 10 seconds between singles)
Rest 2-3 minutes between sets

 

 

 

 

 

 

 

 

 

 

 

 

 

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