6
Nov
Monday, November 7, 2016
VOD
6 Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. 7 Cast all your anxiety on him because he cares for you. 8 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 1 Peter 5:6-8
Strength
HB Back Squat couplet: rest to recover betw the couplet
(finish ea set of back squat with 6 strict ring dips; no ring dips on the 1×10)
6 at 70% of 1RM
6 at 70%
5 at 75%
5 at 75%
3 at 80%
3 at 80-85%
Rest 2min
1 x 10 at 60-65% of 1RM phyf
(finish ea set of back squat with 6 strict ring dips; no ring dips on the 1×10)
6 at 70% of 1RM
6 at 70%
5 at 75%
5 at 75%
3 at 80%
3 at 80-85%
Rest 2min
1 x 10 at 60-65% of 1RM phyf
WOD
Machine
AMRAP9
6 Strict ring rows
6 Box jump 20/24in
6 strict push-ups
AMRAP9
6 Strict ring rows
6 Box jump 20/24in
6 strict push-ups
RX/COMP
14-12-10
Strict chin-ups
Box jump 24/30in
HSPU (4/6 in. deficit)
Additional Work
3 x 15 Sumo DL High Pull 70# KB, rest to recover betw sets and focus on form
100 ab mat sit-ups NFT