Saturday February 20th

“Rock Wren”

WORKOUT GOALS

1.) Move slowly if weights feel lighter.
2.)  Use a loading you will break up 2-3 times per set.
3.) Prioritize movement quality.

RX 

FOR TIME
20 DB See-Saw Press (40/25#)
30 Feet Elevated Ring Rows
40 Deficit Push-ups
50 DB Renegade Rows (40/25#)
40 Deficit Push-ups
30 Feet Elevated Ring Rows
20 DB See-Saw Press
– Use 2 DBs for See-Saw Press & Deficit PU

Level 2

FOR TIME
20 DB See-Saw Press (30/20#)
30 Ring Rows
40 Push-ups
50 DB Renegade Rows (30/20#)
40 Push-ups
30 Ring Rows
20 DB See-Saw Press

Level 1

FOR TIME
20 DB See-Saw Press (20/10#)
30 Ring Rows
40 Box Push-ups
50 DB Renegade Rows (20/10#)
40 Box Push-ups
30 Ring Rows
20 DB See-Saw Press

Stretching

Foam roll lats, shoulders, and upper back.

Accessory

2 SETS
40 Russian Twists
30 Seated Leg Raises Over DB
20 Sit-ups

Notes

15:00-20:00 time goal. Focus on strength, stamina, and movement quality. We don’t need to rush through today’s workout. Time is a secondary goal.
Build up to and use loading that will cause you to break up each movement 2-3 times, but avoid using loadings that will cause failure. If the Rx’d weight still feels light for you, then work on tempo paces. Try to break everything into 7-10 rep sets. We will get to the accessory today.