Tuesday
12.10.19
Strength
Back Squat 8-3-8-3
8's should be done with 78 and 82%, 3's should be done with 86 and 90%. If you had a chance to do this last week aim to increase load for all sets.
Conditioning
3 Rounds:
200M Farmers carry
20 T2B
15 Hang power Snatches
rest 1:00
For farmers carry, select a weight that will challenge you to complete the 200 unbroken the first round, but not be possible the second 2 rounds in one set. For snatches, select a weight that allows no more than 3-4 sets each round to complete, this can be fairly heavy/challenging loading.
Stretch- forearms, core/back
SUMMER READY 2020
Core
7:00 plank in as few sets/fastest time as possible, every break perform 10 V-Ups
MAKE PLANK QUALITY NO HIGH HIPS
Upper
4 sets:
12 supinated grip barbell row
12 diamond pushups
12 DB pullover
12 wide push-ups
Conditioning
10 Min AMRAP:
8 renegade row (push-up+row+row=1)
10 Box Jumps