MONDAY, JANUARY 7TH 2019

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Ryan Barlow | January 6, 2019 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR COMPLETION)

4 sets (climbing) in 20min. Window:

A1) Split Squat (5 reps each leg)
Squatting with one leg elevated behind you.
With your foot back on either a 20″/14″ box or a bench, complete 5 reps on each side. These are really hard and will leave you pretty sore, but they must be done to prevent imbalances. Go light at first and build as heavy as you’re comfortable. It’s best to start with your weaker leg. Try and get to parallel with your forward thigh.

SUPERSET WITH;

A2) 10 Lateral Barbell Lunges
*Pick this bar up off the ground and put it on your back. Take your time with the movement and get low. Keep your toes relatively straight. Left + Right = 1 rep. Start with the bar and build slow on these.

Rest about 2min. after each set.

B) METCON (FOR REPS)

EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls (20/14)
min. 3) Max Russian KB Swings (70/53)

*Score is KB Swings only
*This is a good day to try something heavier than usual, but make sure you’re getting at least 15 reps a pop or it’s too heavy!
*Stagger start if necessary. I would love everyone to row today if possible 🙂

S1/MRx: 13/10 Cal Row; 18 Wall Balls (20/14); KBS (62/44)
S2/MS: 10/8 Cal Row; 18 Wall Balls (14/10); KBS (53/35)

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