Workouts

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10/10/2019 - Carbon

6 Rounds for Time:

8 Lunges
6 Strict Chin-ups
8 Ring Dips
6 KB Snatches

10/10/2019 - STRENGTH

A1.  4 Sets

Snatch Balance X3

Build from 40-60% to a QUALITY set. Mechanics take precedence over load.

Rest 2 minutes between sets


A2.  4 Sets

Snatch + Overhead Squat

Build from 50% to a heavy QUALITY set - not to exceed 80% of 1RM Snatch.
Rest 2 minutes between sets


B.  3 Sets

Accumulate 50 Hip Extension on GHD


C.  3 Sets

Banded Face-Pulls X8-12

10/10/2019 - Met-Con

3 Rounds For Time (11 min Cap)

10 Handstand Push-Ups
500m Row
4 x 4 Eccentric Deadlifts - 10/10/19

Every 2 minutes - for 4 Sets

Eccentric Deadlift X3+1 “Regular” Deadlift @60-70%


**Eccentric Deadlift: Stand up with the bar, then take 3 seconds to lower to the ground. Reset on floor, do not bounce, and repeat. Finish each set with 1 regular Deadlift (no slow eccentric)**

10/10/2019 - Carbon Rx

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