Friday, August 3, 2018
(A) @0:00 - Warm Up
3 Rounds:
200m Run
8 Soldier Kicks
4 Walking Knee Hugs + 4 Walking Quad Stretch
5 Wall Squats
5 SLOW Back Extensions
Into…
1 Round (Empty Bar)
8 Good Mornings
8 RDL
8 Hang Muscle Cleans
8 Front Squats
(B) “Atom Bomb” - @ 20:00
50 Power Cleans (185/125)
(C) Strength Conditioning - @ 35:00
With a running clock, 5:00 at each station:
1) @ 35:00: Bench Press - Build to a heavy set of 10 reps
2) @ 40:00: DB Strict Press - Build to a heavy set of 7 reps
3) @ 45:00: DB One-Legged RDL - Build to a heavy set of 5 (each leg)
4) @ 50:00: Strict Pull Ups - Build sets of 3 reps
Posted on Thu, August 2, 2018
by Michael Weidner