Monday January 21st, 2019

MON- AM

Movement:

'Cindy' Matrix
3 Rounds 'Wide' Cindy
5 Wide grip pull-ups
10 Wide hands Push-ups
15 Wide stance squats

3 Rounds 'Narrow'' Cindy
5 Narrow grip pull-ups
10 Narrow hands Push-ups
15 feet together squats

3 Rounds 'Standard'' Cindy
5 pull-ups
10 Push-ups
15 squats
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Progressive Fatigued Movement:

21 min Max Effort Row.

At 3:00
15 OHS, 30KG / 20KG
15 Pull-ups

At 6:00
10 Lateral Lunges
10 Renage Rows
2 x 15/10kg

At 9:00
12 OHS, 40KG / 30KG
12 C2B Pull-ups

At 12:00
10 Lateral Lunges
10 Renage Rows
2 x 15/10kg

At 15:00
9 OHS, 60KG / 40KG
9 Bar Muscl;e-ups

At 18:00
10 Lateral Lunges
10 Renage Rows
2 x 15/10kg

At 21:00
Go home, eat, rest and be ready for our PM strength session.

RENAGADE ROW
with push-up and jump (2 rows + 2 push-ups + 1 jump)
https://www.youtube.com/watch?v=DwwMkJIvi6c
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MON- PM

Back Squat

2 x 2-2-1 @ >80%

4:00 Rest between sets

This is a 2 x max set of the complex of:
2 Squats, Rest 10 seconds, 2 squats, Rest 10 seconds and then 1 rep.

The goal is to complete 5 reps heavier than you could without the micro brake
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Squat Snatch

1-1

This is a heavy set of 2 (10 seconds rest to reset between reps)
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Accessories:

3 Sets:
2:00 BANDED STEP UPS (20lb Wallball Stepping onto 1 x 20kg plate)
2 Rounds of:
5 Strict Pull-ups (Pronated)
5 Strict Dips
Rest 2:00 between sets
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WORK:

30 HSPU
30 Snatches, 60/40kg
30 HSPU

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