Monday, August 13, 2018

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…)

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