2019 Time to WORK Week 5 Day 4
1. Warm Up:
20 burpee pull ups
10/10 bumper bent over row
2. Weightlifting: Metcon
3. Accessory Work
3 Rounds:
1min. regular plank with 45/25lb plate on back
HSPU practice: 5 Strict, 10 Kipping
1min. side plank with DB in top hand
HSPU practice: 5 Strict, 10 Kipping
1min. side plank with in top hand (other side)
HSPU practice: 5 Strict, 10 Kipping
4. Mobility
Walk out
10/7 Cal Assault Bike
10 Toes-To-Bar
Max Push Press @40-50% of 1RM
Goals:
Shoot for 5-10 Reps. Anything more than 10 is really going to add up.
Do not Jerk the bar. Keep that Push Press!
Power Clean From The Ground