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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