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WEDNESDAY 160203

Warm-up:

Row or Run

Banded hip distraction

15 leg swings

15 squats

10 push ups

15 hollow rocks

Duck walks down

Inch Worms back

warm up back squats to working sets

 

Strength:

Every two minutes, for 10 minutes (5 sets):
Back Squat

*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

followed by…

Every two minutes, for 4 minutes (2 sets):

Back Squat x 4-5 reps @ 80-85%

 

WoD:

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:
10 Ground to Overhead
10 Overhead Squats
10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

 

Mobility:

Roll Posterior

Mash Quads

Mash Traps on racked barbell

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