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WEDNESDAY 190703

Warm-up:

Individual…
Bike 2 minutes
Couch Stretch x 60-90 seconds per side

Group….

200m Jog
12 Leg Swings each Way
10 Squats
30 seconds Bear Crawl + 30 seconds Hollow Hold
30 seconds per side of side planks
10 Reverse lunges on each side
10 Squats

Then…

Take 6-8 minutes to build to the weight you will use for your first working set.

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 3 sec descend, 2 sec pause in bottom

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. All sets should be heavier than those performed on June 11, 2019.

Fitness:

Three rounds for time of:
25 Wall Ball Shots
10 Strict Pull-Ups

Performance:
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Chest-to-Bar Pull-Ups

Time cap of 14 minutes.

Mobility:

Pigeon Stretch
Roll IT Bands and Posterior
Couch Stretch

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