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Wednesday October 24, 2018

21
Oct

Wednesday October 24, 2018

Mobility/Activation: x2

  1. 5 kb goblet squat @33X1 tempo
  2. 90/90 hip rotations 5 each way
  3. jumping lunges 5/leg

 

Strength:

Back Squat: 10,8,6,4,2 *all sets should be challenging

*between sets perform 5 double kb front squats

 

Conditioning:

2 Rounds-

3:00 Rope Climbs

2:00 Man Makers

1:00 Empty Bar Overhead Squats

3:00 to complete 200m Farmer Carry

Rest 1:00

 

C: Rope Climb, 35/25, 45/35, 70/55

P: Strict Chin Ups, 30/20, 45/35, 55/45

F: Elevated Ring Rows, 25/15, 35/15, 45/35

 

*Coach’s Note- If not enough space for rope climbs, have half the class start at man makers and OH Squats

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