1.27.2015

Warm Up

Row or Run 250m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 32X1
  • Box Jump/Step Down x 5

Workout of the Day

A. Back Squat

Every two minutes, for 10 minutes (5 sets):

  • *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%

B.

Every two minutes, for 4 minutes
Back Squat x 8-10 reps @ 65-70%

C. 3 Sets

Against a 3 minute clock:

  • Row 500/450m
  • Thruster (95/65) x max reps in time remaining

Rest EXACTLY 3 minutes between

D. 2 Sets

  • D1: Couch Stretch 2 min Right
  • D2: SA Bent Row x 8-10 per @ 2111
  • D3: Couch Stretch 2 min Left

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