Day 19: Monday, October 3

Monday morning “Row”tivation

PREPARATION:

• one lap of the halls
• high knee runs in hall
• butt kicks in the hall

STRENGTH:

This is Week 2 of Jimi Wendler’s 5/3/1 program – as such the percentages go up and the reps decrease

• 1 set of  8 reps of Bench press @5 0% 
• 1 set of 6 reps @ 60% 
• 1 set of 3 reps @ 80%
• 1 set of 3 reps @ 85%
• 1 set of 3 reps @ 90%

then:

• 3 sets of 5 reps of Pendlay Rows

Met-Con WOD:

3 rounds of:

• 7 Hand Release Push Ups
• 7 Pull Ups
• 7 Thrusters (65/35) (can be scaled lower – not higher)
• 7 KB Swings (focus on hip hinge))

rest 1 minute

3 rounds of :

• 5 Hand Release Push Ups
• 5 Pull Ups
• 5 Thrusters (65/35)
• 5 KB Swings

rest 2 minutes

1 round of:

• 9 Hand Release Push Ups
• 9 Pull Ups
• 9 Thrusters (65/35)
• 9 KB Swings

FINISHER:

• DB or BB front lunge walk the main hallway one way (make it challenging)
• DB or BB overhead lunge walk back

 

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