03.02.2020

Warm Up

Dynamic Hip Mobility

Then, 2 Rounds of:

  • Run 150m or Row 200m
  • Supinated Hang from Bar x 30 seconds
  • Back Squat x 10

Workout of the Day

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat @ 30X1

  • Set 1 – 6 reps @ 70%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 82%
  • Set 4 – 4 reps @ 75%
  • Set 5 – 6 reps @ 70%

B. 1 Set:

Back Squat x Max Unbroken Reps @ 82%

*Athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over

C. 4 Sets:

Complete as many rounds and reps as possible in 3 minutes of:

  • Strict Chin Up x 5/3
  • Push Up x 10
  • Goblet Squat x 15 (53/35)

*Rest 90 seconds between and pick up where you left off in the previous round. You will have one score in the end of total rounds plus reps

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