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Monday October 30, 2017

29
Oct

Monday October 30, 2017

Mobility/Activation: x 3

  1. quadruped hip circles 10/leg
  2. :30 bottom squat hold w/ pole
  3. 5 goblet squats @33X1 tempo

 

Strength: Back Squat (baseline)

 

15:00 to establish a baseline for the back squat. This should be a heavy single rep but you shouldn’t fail. If you do, do not reattempt..take the last successful rep. We will do this at the mid-cycle week as well.

 

Conditioning: For Time

 

21 thrusters

42 KB swing (Russian)

15 thrusters

30 KB swing (Russian)

9 thrusters

18 KB swing (Russian)

 

F: 75/55; 35/25

P: 95/65; 55/35

C: 115/85; 70/55

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