8.07.2017

 In Workout of the Day

Warm Up

Run 250m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 20X1
  • Scap Pull Up x 5

Workout of the Day

A. 6 Sets – Front Squat @ 20X1

  • Set 1 – 3 reps @ 80%
  • Set 2 – 2 reps @ 85%
  • Set 3 – 1 rep @ 90%
  • Set 4 – 3 reps @ 85%
  • Set 5 – 2 reps @ 88%
  • Set 6 – 1 rep @ 92%

Rest 2 minutes between

B. 3 Sets

  • Weighted Pull Up (Pronated) x 2-3 @ 20X1 OR 2-3 Negatives @ 51A1- Rest as needed.

C.  For time:

  • Wallball x 21 (20/14lbs to 10/9′ target)
  • Pull Up x 21 (CTB if possible)
  • Run 400m
  • Wallball x 15
  • Pull Up x 15
  • Run 400m
  • Wallball x 9
  • Pull Up x 9
  • Run 400m

 

 

 

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