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MONDAY 20201026


Warm- up

2 minutes on bike/rower at moderate pace
Pigeon Stretch
10 Spiderman Pose w/reach
10 Bootstrappers
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/Side
10 Thread The Needle Reaches (5/side)


Strength and Skill

Every 2:00 for 18:00 (9 Sets):
Back Squat Waves
Sets 1-3:
3 reps @ 60%
2 reps @ 70%
1 rep @ 80%
Sets 4-6:
3 reps @ 65%
2 reps @ 75%
1 rep @ 85%
Sets 7-9:
3 reps @ 70%
2 reps @ 80%
1 rep @ 90%


Back Squat 3-2-1-3-2-1-3-2-1

Back Squat for load:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 1 rep @ 80%
#4: 3 reps @ 65%
#5: 2 reps @ 75%
#6: 1 rep @ 85%
#7: 3 reps @ 70%
#8: 2 reps @ 80%
#9: 1 rep @ 90%

Scoring: Load


FITNESS 20201026

For Time with a 12:00 Cap:
30 Strict Pull-ups/Ring Rows
50 Goblet Squats (53/35#)
1.2 Mile Bike

Scoring: Time


PERFORMANCE 20201026

For Time with a 12:00 Cap:
“Reverse Jackie”
30 Pull-ups
50 Thrusters (45/35#)
1000M Row

Scoring: Time

At Home Workout

For Time with a 12:00 Cap:
30 Pull-ups/Ring Rows/KB or DB Rows/arm
50 Goblet Squats w/KB or DB
800M Run


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