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Wednesday 8/7/13

Reminder:  If you are following the Strength cycles and hitting all the squat days, remember to take rest days to properly recover. 

Strength:

  •  Split Stance Single Arm KB or DB row 5 x 6/6
  • Bench Press 5 x 6 starting at 3/4 BW

MetCon:

  •  10 minute Ladder going up by 3's- Focus on speed and unbroken sets vs. heavier load
  • DL (225/155, 205/135)
  • Push-ups with hands on BB.  Chest has to touch the bar
  • Run from standard start line (first pole of pull-up rig) to fence and back- This is only one run per round. 

Auxiliary:

  •  Floor sweeps 3 x 20
  • Reverse hypers 3x 10 -slow and controlled
  • Foam roll hips, low back, hamstrings, and IT band.
  •  

1 comment (Add your own)

1. Drew wrote:
No burps or thrusties?

Tue, August 6, 2013 @ 7:51 PM

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