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Components

DB Decline Bench Press

1 Arm Supported Row - ...

Metcon

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Workout

Nov 12th

- Strength: Similar upper work to last week - all sets should be challenging. - Metcon: A mix of an odd movement and loaded carries today - if needed go lighter than you think on this one and look to have at least 90s to rest before the start of each new round.

Warm-up

1) Three-Way Thoracic Spine Foam Roll: 1-2 inches of motion x 2-3 spots x 20-30 seconds each. + Hinged Back Biphasic Lat Stretch x 45s + 15s end range on each rep.
2) AMRAP 3 of:
Rusin Triset: 2 x 10 ea.
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
3) 2 Rounds of:
10 Slight Decline DB Bench Press - light
10 Symmetrical Stance 1-Arm DB Rows - pronated grip
3) Review all Metcon Movements x 3-5 reps each
Double KB Clean + Jerk
Front Rack Carry

Strength/Skill

B1: DB Decline Bench Press (2/4 x 10 across. 5lbs more than last Tues)

Prop a bench on something 4'' tall. Head facing down. Bench some dumbbells

B2: 1 Arm Supported Row - KB or DB (2/4 x 15 across per arm. )

Symmetrical stance. Non-working arm in support.
https://www.youtube.com/watch?v=Bzz5buh6uKg

Pronated grip today.
Rest 30 sec between. Rest 60 sec after before going back to bench

Conditioning

C: Metcon (Weight)

Every 4:00 x 4 sets:
50 Ft. Front Rack KB Carry
10 Double KB Clean + Press (53s, 35s)
50 Ft. Front Rack KB Carry

L3: (45s, 25s)
L2: (35s, 20s)
L1: (25s, 12s)

Extra Credit

D: Metcon (No Measure)

Banded Triceps Complex x AMRAP 1 each position
- supinated + pronated + overhead
Then,
- Half-kneeling Biphasic Pec Stretch x 60s each
- Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Whiteboard:

Tuesday, November 12, 2019

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