Tuesday, September 17, 2013

Warm up: (If you warm up poorly you risk injury.)

Calf stretches 

Hip flexor rolls 

Shoulder ROM

Duck walk w/ broom OH

Push ups 

Back ext

W/an empty bar do warm up reps before each: 

Back squat 

Front squat

Bench

1.) 5-10-15-20-25-20-15-10-5: Double Unders  

Each set must be unbroken, if you trip or stop you restart the set you're on. 

2.) 1) HBBS: 

2X5@65%

3X5@70% - rest exactly 90 seconds.

3.) Front Squat: 4X5@60% – rest 60 sec.

4.) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up - hands 12″ apart) – heaviest possible, rest 60 sec.

5.) 10 minute AMRAP

Ascending ladder of:

2 Thrusters (115/75#)

2 Pull-ups

4 Thrusters (115/75#)

4 Pull-ups

6 Thrusters (115/75#)

6 Pull-ups

...until 10 minutes is up