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WEDNESDAY 20201125

Warm- up

15 PVC Passthrough
15 PVC Good Mornings
Leg Swings (Front/back side/side)
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)
10 Squat Jumps


Strength and Skill

Every 2:00 for 18:00 (9 sets):
Back Squat Waves into 1RM Attempts:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 1 rep @ 80%
#4: 3 reps @ 75%
#5: 2 reps @ 85%
#6: 1 rep @ 95%
#7: 2 reps @ 92%
#8: 1 rep @ 101%
#9: 1 rep @ 103%

* Tip–if you want a better chance of hitting a new 1RM, load up 3-5% more than you’re going to attempt and walk it out of the rack on your back. Brace your entire body with this higher load (no actual squat), then re-rack the bar, rest 1-2 min, and lower the weight to your new 1RM attempt.

FITNESS 20201125

For Time with a 15 Minute Cap:
1.2 Mile Bike into
5 Rounds for Time:
10 SA Dumbbell Push Press/arm (35/25#)
5 Strict Pull-ups

Scoring: Time


PERFORMANCE 20201125

For Time with a 15 Minute Cap:
1000M Row into
5 Rounds for Time:
10 Push Press (115/80#)
10 Pull-ups

Scoring: Time

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