Tuesday, 2/09/16

Cash out: 3×20 med ball toss sit ups…
performance 3×10 med ball ghd tosses
 
Basic
Three sets of:
  • Back Squat x 8-10 reps
  • Rest 60 seconds
  • Supine Ring Rows x 8-10 reps @ 2111
  • Rest 60 seconds
  • Wall Climbs x 3-5 reps
  • Rest 60 seconds
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
  • 10 Dumbbell Ground to Overhead
  • 10 Dumbbell Front Squat
  • 10 Burpees
  • Rest 3 minutes between sets, and pick up where you left off.
 
Performance
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
 
followed by…
Every two minutes, for 4 minutes (2 sets):
  • Back Squat x 4-5 reps @ 80-85%
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
  • 10 Ground to Overhead
  • 10 Overhead Squats
  • 10 Burpees
  • Rest 3 minutes between sets, and pick up where you left off.
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