Strength
Squat 12@50%, 10@55-60%, 10@60-65%, 10@65-70%, 10@70-75%
15 banded good mornings after each set of squats
Rest 90 – 120 s between sets
Conditioning
DB split squats 40, 30, 30, 30, 30
Squat 12@50%, 10@55-60%, 10@60-65%, 10@65-70%, 10@70-75%
15 banded good mornings after each set of squats
Rest 90 – 120 s between sets
Conditioning
DB split squats 40, 30, 30, 30, 30
A) Back Squat 3 sets of 5 @ 75%
B) CF Metcon
C) 3 sets of 10 supine ring rows, 25 sit ups, not for time
B) CF Metcon
C) 3 sets of 10 supine ring rows, 25 sit ups, not for time
Workout of the day - Monday, December 21, 2015
Warm Up: 2 minutes of jump rope then... 3 rounds of 10 DB thrusters, 10 inchworms with a push up, 10 ring rows, 10 jumping jacks
Warm Up: 2 minutes of jump rope then... 3 rounds of 10 DB thrusters, 10 inchworms with a push up, 10 ring rows, 10 jumping jacks
Strength
Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of
each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep
Conditioning
Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of
each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep
Conditioning
A) 2RM Clean (touch and go this time, no dropping the bar at all)
B) CF Metcon
C) 4rds 7mb get ups (ahap), 10 alt pistols, not for time
B) CF Metcon
C) 4rds 7mb get ups (ahap), 10 alt pistols, not for time
Strength
Allow 15 minutes for this portion and partner up (for spotting/equipment purposes)
DB floor press 10, 10, 10, 10 build to a heavy set of 10
Rest 60 – 90 s between sets and then. . .
Allow 15 minutes for this portion and partner up (for spotting/equipment purposes)
DB floor press 10, 10, 10, 10 build to a heavy set of 10
Rest 60 – 90 s between sets and then. . .