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Monday November 27, 2017

26
Nov

Monday November 27, 2017

Monday

 

Mobility/Activation: x 2

  1. 5 goblet squats
  2. :30 lunge stretch / :30 pigeon stretch per leg
  3. 10 leg swings per leg

 

Strength: Back Squat

 

Warm Ups: 40-50% x 5; 60-70% x 4; 80% x 3

Working Sets: 85% x 3 x 3 sets

*rest 3 mins between working sets

 

Conditioning:

 

4RFT

 

100m Farmer Carry

10 Clusters (squat clean thruster)

10 bar facing burpees

 

F: 95/65, 55/35

P: 115/85, 70/55

C: 135/95, 70/55

 

*every rep of the cluster should start from the floor. Touch and go reps are ok. The weight on the bar should be fairly heavy and you should have to break up every round of the clusters*

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