11.25.19 Monday

November 24, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Quads, Calves x2m 

Banded Knee Tuck x45s ea 

 

(Would you say you are more patient or short tempered?)

 

2 Rounds:

TKEs x25e

Goblet Squat x5 (3 sec pause)

Wall Press Deadbug x5e 

 

Skill: BB Clean

1x5 PVC Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

1x5 BB Oly W/U (½ RDL, Shrug, HP, PC, HSC, FS)

 

W/U: 2-3 Sets (40-60%)

 

4 Sets

1PC + 1HSC (ak) @ work up by feel 

 

Strength: Front Squat 

4x5 @ (65%+) w/3s Pause @ bottom + 90/90 Hip Lift x5 breaths 

 

WOD: Strength Intervals

3-4 rounds

30s SB Ham Curl 

30s Ring Row 

30s Rest

 

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