Monday, August 13, 2018
Monday, August 13
(A) Warm Up - @ 0:00 - 15:00
1 Round:
1:30 Easy Row
5 Hand Release Pushups
10 Tempo Air Squats
8 Alternating Warrior Squats
INTO…
1 Round:
1:30 Easy Bike
5 Burpees Over The Bar
10 Good Mornings (Empty bar)
20 Sit Ups
INTO…
1 Round:
5 Back Squats
3/side Elbow Rotations
5 Strict Presses
5 RDL
5 Hang Muscle Cleans
(B) Front Squats - 8 sets, building to a heavy double, Every 2:00
Set #1 – 5 Reps @ 60% of 1RM Front Squat @ 20:00
Set #2 – 3 Reps @ 65% @ 22:00
Set #3 – 2 Reps @ 70% @ 24:00
Set #4 – 2 Reps @ 74% @ 26:00
Set #5 – 2 Reps @ 78% @ 28:00
Set #6 – 1 Rep @ 81% @ 30:00
Sets# 7 & 8 - Build to a heavy double (@ 32:00, 34:00)
(C) “Yippie Ki-yay…” @ 42:00
AMRAP in 13:00
21 Cal Row
15 Power Cleans (115/75)
9 Burpees Over The Bar (Two foot take off…)
Posted on Sun, August 12, 2018
by Michael Weidner