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WEDNESDAY 160309

Warm-up:

Row or Run

20 Banded Good Mornings

10 inch worm push ups

15 leg swings

Butt kickers down

Spiderman Crawl back

10 scorpions

15 tempo slow squats

warm up back squats

 

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 85%
(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:

Every 4 minutes, for 20 minutes (5 sets) for times:

Row 300/250 Meters
20 Walking Lunges with 32/24 kg KB Farmer’s Carry

 

Mobility:

Roll Posterior

Mash quads

Couch Stretch

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