Wednesday August 8, 2018

Wednesday August 8, 2018

August Events
Buddy Day Saturday August 25 at Marine Park

Workout of the Day

Warm Up
AMRAP 4
10 DB Deadlifts + Double Bicep Curl
5 Filly Carry Lunges per side
10 Scap Pull-Ups
5 Walkouts

AMRAP 4
10 Double DB Ground to Overhead
5 Filly Carry Lunges per side
10 Kipping Swings
5 Hand Release Push Ups

Mobility
10 Squat Stretches

Skills & Drills
Bent Over Row
Focus: Elbow to the Ceiling

Movement Prep
5 BOR/side (21×2 tempo)

Wall Walk
Focus: Control Up and Down

Movement Prep
1 Wall Walk with 10 sec hold at top

Chest to Bar Pull Up

Movement Prep
3 Kipping Pull Ups
3 Chest to Bar Pull Ups

Movement Substitutions
Scale Reps
Chin over Bar Pull Ups
Banded Pull Ups
Ring Rows

Hang Non Alt DB Snatch

Movement Prep
3 Dip + Shrug/Side
3 Dip + Elbow High and Outside/Side
3 Hang Snatches/Side

Part I
Bent Over Row
4 Sets – 8 Reps/Arm (21×2 Tempo)

*Start on weaker arm

**After each set perform 3 Wall Walks

Workout Prep
1 Set
5/5 Hand Non Alt Snatches
5 Chest to Bar Pull Ups
5 Hand Release Push Ups

Part II
AMRAP 15
10/10 Hang Non-Alt DB Snatch (50/35)
15 Chest to Bar Pull-Ups
20 Hand Release Push Ups


Accessory
5 Sets
1 Min Strict Chest to Bar Pull Up
1 Min Strict Toes to Bar
1 Min Recovery Bike

*This is a max set with one caveat: you stop as soon as you feel any sort of muscle burn/fatigue. Quality Reps ONLY!


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