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FRIDAY 6.8.2018

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STRONG
Back Squat
German Volume Training

10 sets of 10 reps

If you haven’t done this yet, use 60% of your 1RM, or a weight you can do all 10X 10 with.

Next session you can increase weight used if all 10 X 10 are completed.

If you DID do this before AND completed ALL 10 sets of 10 Reps, you can increase the weight by 5-10 pounds and do 10 sets of 10 reps with that weight.

DO NOT decrease weight even if you do not
complete all 10 X 10
METCON-BURN
CONNECTIVITY
Faster Eddies
0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly’s
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks
No time cap.
Finish it.
MOBILITY
Pass Through with PVC
Warm-up
Snatch High Pull + Hi Hang Vertical Snatch
Warm up and build to 50% or less

Then EMOM for 5 rounds:

3 reps of the complex-
Snatch Pull + Hi Hang Vertical Snatch
Metcon
Isabel (Time)
For Time:  30 Snatches, 135# / 95#