
Programming Preview: Week of 10/12
October 11, 2020
Wednesday, 10/14
October 13, 2020Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt Rev Hand Spider Lunges
6 Alt T Push Ups
6 Pause Squats
Prep:
1×5 Kip Swing +10 Front Squats+10 Strict Press (bar only)
1×5 Kip Swings+10 Thrusters (bar only)
1×3 Pull Ups+5 Thrusters (light)
1×3 Pull Ups+5 Thrusters (working weight)
Met Con
As Far As Possible in 6 Minutes:
2-4-6-8-10-12…
Pull Ups
Thrusters (95/65)
Rest 4 Minutes
For Time (10 Min Cap)
Match the reps Completed in the AMRAP
Pull Up Scaling:
scale reps to 1-2-3 etc (for both movements)
scale to jumping Pull ups
Core Work
2 Sets Of:
1 Minute Front Plank
:30 Rest
1 Minute Left Side Plank
:30 Rest
1 Minute Right Side Plank
:30 Rest
1 Minute Arch Hold
:30 Rest