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Monday, April 23, 2018

22
Apr

Monday, April 23, 2018

Mobility/Activation: x 2

  1. :10 assault bike sprint max effort
  2. spiderman lunge x 50ft
  3. 10 goblet squats (light and fast)

 

Strength: Back Squat (speed squats)

* all working sets should be done with no pause on top

Warm Ups: empty bar x 6, light set of 6

Working Sets: 40% x 6, 50% x 6, 60% x 6 x 2 sets

*use % of HS from baseline

 

Conditioning:

Every 4 minutes for 16:00

100M Farmer Carry

10 Weighted Step Ups

5 Burpees

 

C: 70/55, 35/25

P: 55/45, 30/20

F: 45/35, 25/15

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