Friday 22/5/15

Warm-up
1x 300m run
15m bear crawl
15m crab walk

squat routine

2x 10 swings
10 squats
5 deadlift w/ barbell

(15min)
Basic Strength
Back Squat (4×2)
e1:30mom 12
back squat @(33×0)

2×5
2×3
4×2

*work up to a heavy set of 2
*don’t exceed 75%
*focus on tempo!!
Deadlift (1×2)
e1:30mom 12
2×5
1×4
5×2

*work up to a heavy set of 2 reps touch and go
*don’t exceed 90%

(30min)
Metcon
Metcon (No Measure)
2x
30sec work, 15sec rest
I. high box jumps
II. standing sled pull 40/30
III. burpees
IV. swings 24/16
V. jumping lunges
VI. hanging L-sit
VII. landmine press 40/30 (1 round right arm, 1 round left arm)
(25min)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s