WEDNESDAY, DECEMBER 19TH 2018

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Ryan Barlow | December 18, 2018 | no comments |

A) STRENGTH/POWER SUPERSET (FOR WEIGHT)

A1) Back Rack Lunge (5 each leg)

Take your time and get good controlled reps here. Don’t alternate today either. Stay on 1 side for all 5 and then switch to the other leg.
Immediately superset with deadlifts (below)

A2) Deadlift (10 reps )

10 reps is a lot, so go a little lighter on the weight today. We have been doing tons of heavy deads for a while so something a little lighter today for high reps is in order. DO NOT go so fast that the bar bounces. I am looking for controlled beautiful reps today.

Rest 2min. And start back on the lunges. 4-5 sets total or 20min. (whichever comes first)
Enter the sum of your heaviest Lunges plus Deadlifts.

B) METCON (FOR REPS)

15min. AMRAP:

30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
15 American KB Swings (53/35)

S1/MRx: AKBS (44/26)
S2/MS: 2:1 Single Unders; WB (14/10); AKBS (35/22)

Choose a weight that will allow you to do the sets unbroken and with minimal rest (two-three breaths) for the full 15min. This workout is meant to jack up your heart rate and keep it there for the entire workout.

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