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Friday 8/9/13

LAST DAY OF WORK ON SQUAT CYCLE! NEW SQUAT PR MONDAY! 

Strength:

  •  Single arm HSPU, just joking, SQUATS!
    • 10 x 1 @ 95% - Use 5-6 sets as build sets and then the last 4-5 at 95%

MetCon:

  •  2 min. to complete each round x 4 Rounds- Score is total DU's you complete
  • Walking lunges holding 2 plates (FB 45/35, 35/25) x 10 paces
  • Strict underhand pull-ups x 5 (FB loaded with 20 lbs.)
  • DU's for remaining time for score.  Scale will be 1/3 of total singles.
  • Rest 1 min. between each round

Auxiliary:

  •  Rotator Cuff stability work:
    • External rotations w/5 lb plates 3 x 10
    • Abduction/Adduction band work 3 x 10 each way both arms
    • Elevation/Depression on Dip bars 3 x 10
    • Rear Delt flys with Band 3 x 10

 

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