3.01.2016

Warm Up

Row 300m

Dynamic Drills

Ankle & Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 10 @ 31X1
  • T Push Up x 10
  • Box Jump/Step Down x 5

Workout of the Day

A. Back Squat – 5 Sets

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 1 rep @ 90%

-Rest 2 minutes between.

B. Back Squat

  • Back Squat x Max Unbroken Reps @ 85%

-No extended rest period at the top.  Breathe, squeeze, and go – once more rest is taken at the top, the set is over.

C.

Every 3 minutes for 15 (5 Sets)

  • Row 200/150m
  • Thruster x 15 (95/65)
  • TTB x 12

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