12/18/19

This morning was a solid workout, enjoyed getting this in. 

Warmup: 
EMOM x 12-15mins
1st - 3-4 Goblet Tall Box Step Down 2111
2nd - 5 Tall Box Jump
3rd - 30sec Row (increase pace per round)

+

3-4mins Lower Body Mobility
Squat Flow Movements 

-Complete

A) Hang Muscle Snatch Complex

2 Hang Muscle Snatch Above Knee
2 Hang Muscle Snatch Below Knee
rest 90sec x 4 sets

-145# x 2 sets, 155# x 2 sets 

B) Banded Box Squat

21X1; 4,3,2,3,4; rest 2mins
*Make the second set of 3 and 4 tougher than the first. Set of 2 can be heaviest set. These are meant to be TOUGH SETS.

-225# x 4, 275# x 3, 315# x 2, 285# x 3, 285# x 4 + 1 green band on each side of barbell to a 20" box ... felt very strong on these, much more there 

C) Mixed KB Rack Overhead Step Up

21X1; 4-6reps/leg x 3 sets rest 60sec between legs

-2 x 35# KB to a 20" box ... rough with the tempo 

D) 3-5 Rounds Increasing Effort

8 Burpee Box Jump 24/20"
10/8 Cal Assault Bike
8 Dual KB Thrusters 53/35
10/8 Cal Row
8 Dual KB Rack Squats 53/35
rest walk 2mins between rounds

*Every set increase your RPMs on the Assault Bike and Rower
*Same as weeks past. Terminate after set 3 or 4 if quality or pacing is falling off.

-Complete, 3 rds ... called it there as my legs blew up on this, I was good with 3 rounds 

E) ROMWOD

-Complete