Tuesday 10/10/17

Tuesday 10/10/17

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Level 0/1
3x
10 Swings
1/1 Getup – increase weight each set

Strength
30 minute limit

Levels 3/4

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 2 at 70%
1 x 2 at 80%
5 x 1 at 90%

Level 2

Bench Press
1 x 5 with empty bar
1 x 5 at 30%
1 x 5 at 40%
1 x 5 at 50%
1 x 3 at 60%
1 x 2 at 70%
2 x 1 at 80%
3 x 1 at 90%

Level 0/1

5x
8 Floor Press
8 Box Dips
12 Ring Rows
3/3 Thoracic Bridges (this is how it’s done)
Rest

Conditioning

“Gestell”

Levels 3/4
5x AFAP
5/5 Kettlebell Clean and Push Press/Jerk
10 Toes to Bar
50 Double Unders

L4 – 24/18
L3 -22/16, sub 20 DUs if necessary

Level 2
5x AFAP
5/5 Kettlebell Clean and Push Press/Jerk
10 Knees to Elbows
120 Single Unders

Levels 0/1
12 min AMRAP
5/5 Kettlebell Clean and Push Press/Jerk
15 Hanging Knee Tucks
100 Single Unders

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