
Programming Preview: Week of 9/2
September 1, 2019
Tuesday, 9/3
September 2, 2019Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Pause Squats
15 Jumping Jacks
5 Plank to Squat
10 Rev Hand Spider Lunges
15 Band Good Mornings
Prep:
1x 6 RDL w/ Bar+ 3 Hang Hi Pull + 3 Hang Power Cleans+6 Front Squats
1×3 Kip Swings
2×3 Hang Power Cleans+ 6 Thrusters (working up to Thruster weight)
1×3 Kip Swings
2×3 Hang Power Cleans+6 Deadlifts (working up to HPC weight)
1×3 Toes to Bar or scaled Option
2×3 Deadlifts 9working up to Deadlift weight)
Team Met Con
In teams of 3
Run 800 M
45 Thrusters
135 Toes to Bar
45 Thrusters
Run 800 M
45 Hang Power Cleans
135 Burpees
45 Hang Power Cleans
Run 800 M
45 Deadlifts
135 Med ball Sit Ups
45 Deadlifts
All 3 must be back from run to begin barbell work, begin next run when all reps completed.
Reps may be divided between team mates at will, with one person working at a time.