Friday 10.9.20

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 8 T&G Deadlifts
B: 15 Incline DB Bench Press
C: Rest

Notes:
5 Sets of each exercise.
DL: Touch and go deadlifts tap the floor at the bottom of each rep as opposed to conventional deadlifts which reset at the on the floor between reps. Use a moderate heavy weight and focus on perfect technique and controlled cycling. Aim for 3-5 weight jumps through the DL: If you were here on Monday try to go a bit heavier than the 10s.
IBP: Choose a weight that challenges you for 15 reps. Okay if later rounds need to be broken up into 2 sets. This will be a bit lighter than a flat bench press.

ASSISTANCE

15:00 / 3-5 Rounds
16 DB Chest Flys
16 Lying Triceps Extensions
32 H2H Kettlebell Swings

Notes:
16s: Perform the Flys and Triceps Extensions as an unbroken superset.
KB: Should be medium heavy and unbroken.

Warm Up

2 – 3 Rounds:
6 Yoga Push Ups
12 Alt Bird Dogs
12 NP Burpees

Strength

A1. Single Arm Overhead Squats
4 x 6 – 8 Reps Each

A2. Goblet Good Mornings
4 x 8 – 10 Reps

A3. Side Plank Raises
4 x 12 – 15 Alt Reps Each

METCON

10:00 AMRAP
7ea Suitcase Deadlifts
14 KB/DB Swings
7 Sit-Ups

Warm-Up

3 Rounds:
5 Isometric Towel/Pillow Case Pull Apart (hold each for :05)
5e Single Leg Reaches
10 Alternating Tall Plank to Ts

Strength

4-5 sets on each side of the following complex:
10 Split Stance Deadlifts
8 Split Stance Rows
6 Split Stance Presses

*Rest about :30-1:00 between sides

Interval Conditioning Circuit

3 Rounds
4:00 of continuous effort:
5e Rolling Sit Ups
10 Squats
15 Swings

Rest 2:00 between rounds. Begin each round with the sit ups variant.