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MONDAY 160321

Warm-up:

Run or Row

Crossover Symmetry

15 Leg swings

12 Bird Dogs

15 Hollow Rocks

Spiderman Crawl Down

Zombie Walks Back

10 Yoga Push ups

15 Squats

Warm up Back Squats to Working set weight

 

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 90%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

WoD:

Complete as many rounds and reps as possible in 15 minutes of:

20 Dumbbell Box Step-Overs (20″ box; 55/35 lbs)
20 Push Press (95/65)
40 Double-Unders

 

Mobility:

Mash quads

Roll Posterior

Lax Shoulders/Plantar

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