14 April 2019

I am sure you know a few that are not so introverted ...   PR Attempt Coming Up …

I am sure you know a few that are not so introverted ... PR Attempt Coming Up …

Article: PR Attempt Coming Up …

Warm-up
3 Rounds:
10 Kettlebell Swings
:10 Bottom of Dip Hold
:10 Top of Dip Hold
***
work through mobility after each round

Mobility
T-Spine/Mid-Back Smash (balls / roller)
QL Smash (ball)
Glute S&F (ball)
Lat Distraction
***
Between sets of DL and Dips:
Pec & Shoulder S&F (ball)
Triceps S&F (bar)
Spinal Twist

Weightlifting
Deadlift (3-3-3)
Establish 3RM;
4:00 Warm-Up ...
E4MoM-12
***
Dips Start after last 4:00 interval

Gymnastics
Ring Dips (3x Max Reps Unbroken - Strict)
E4MoM-12;
Max Effort each round;
No more than 1 breath / rep ...
***
AMRAP starts after 3rd 4:00 interval

Metcon
AMRAP-15:
10 Deadlift (135/95#)
12 Dips
variations as required ...

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
Posterior Chain, Pec & Shoulder Mobility ...