Week of 9.23.19

​Tuesday 9/24
M/E Lower 
Main
1RM Back Squat
Acc. 1
Good Mornings 4x8 
Core
V-ups 4x15
Finisher
100 Banded Leg Curls

Thursday 9/26
M/E Upper 
Main
1RM Bench Press
Acc. 1
Banded Plate Row 4x15
Acc. 2
Alt Bicep Curls 3x10/arm
Superset
Lateral Raises 3x15
Core
Hollow Hold 3x1:00
Superset
Russian Twists 3x15

Saturday 9/28
WOD Day
Strength: 10-9-8-7-6-5-4-3-2-1 Squat
(@ 50% of 1RM) Unbroken Reps

WOD:
4 Rounds for Time:
5 BB Bent Over Row (95/75#)
10 Hang Cleans
20 Abmat Situps
30 American KBS (20/12kg)
40 FR Lunges (1KB)

Homework:
Accumulate 5 minutes of stretching per day 

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