THURSDAY, NOVEMBER 29TH 2018

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Ryan Barlow | November 28, 2018 | no comments |

A) FUNCTIONAL BODYBUILDING (FOR WEIGHT)

5 Sets of 8 Reps of the Superset A + B

A) Back Rack Lunge
8 reps on each leg. Climbing in weight and as heavy as possible.

Superset immediately with RDL’s below;

B) RDL (Straight leg deadlift)
8 Reps. Climbing in weight and heavy as possible.
Make sure you you are really pushing back on those heels and looking for that hamstring stretch in the lift. The weight doesn’t even matter honestly if you do it right. Do NOT keep your leg completely straight. There is a SLIGHT knee bend still.

Rest 2min. after each superset. The start back at the Lunges. Score is the sum of your heaviest set of each movement.

B) METCON (FOR TIME)

10 Rounds For Time (12min. Time Cap)
8 Front Squats (75/55)
8 Toes-To-Bar

S1/MRx: 8 Hanging-Knee Raises
S2/MS: FS (45/35); 8 V-Ups
Rx+: FS (95/65)

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