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Friday November 16, 2018

10
Nov

Friday November 16, 2018

Mobility/Activation: x 2
A. :15 hollow hang on pull up bar
B. 100m slam ball toss
C. 10 push ups

Strength:

1A. chin ups with 5s eccentric 3 x 5 (scale to jumping chin-up with negative)
1B. Incline bench press 3 x 20 (light) Rx: 75/55

2A. high plank to elbow plank walk 3 x :30
2B. plate gun rack carry 3 x 100m

 

STRONG BODY

Conditioning: “Jackie”

1000m Row

50 Thrusters 45#

30 Pull Ups

 

GRIND HOUSE

Conditioning: 5 Rounds for time

1 Rope Climb

10 Wall Balls

15 Wall Ball Sit Ups

*Increase wall balls by 10 reps each round, finishing with 50 wall balls on the last round

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