17
Oct
Tuesday, October 18, 2016
VOD
11 Why, my soul, are you downcast? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God. Psalm 42:11
Strength
2-2-2-2-2-2-2 Hang Power Clean
WOD
Machine
AMRAP20
7 Dips
10 Dead lifts 65/95
7 shoulder to overhead 65/95
80 singlesRX/COMP
5RFT
Buy in with 20/20 pistols
5/7 Muscle-Ups
10 DL 125/175#
7 Shoulder to OH 125/175#
40 double unders
AMRAP20
7 Dips
10 Dead lifts 65/95
7 shoulder to overhead 65/95
80 singlesRX/COMP
5RFT
Buy in with 20/20 pistols
5/7 Muscle-Ups
10 DL 125/175#
7 Shoulder to OH 125/175#
40 double unders
Additional Work
1)HB Back Squat: rest to recover betw sets
8 at 65% of 1RM
8 at 70%
6 at 75%
4 at 80%
Rest to recover
2 x 10 at 70% of 1RM resting to recover betw sets2)3RNFT:
12 strict chin-ups
20 GHD Sit-ups
90sec BW plank hold
8 at 65% of 1RM
8 at 70%
6 at 75%
4 at 80%
Rest to recover
2 x 10 at 70% of 1RM resting to recover betw sets2)3RNFT:
12 strict chin-ups
20 GHD Sit-ups
90sec BW plank hold
Mobility
https://youtu.be/29RJaiZ2TSo