Wednesday, May 30, 2018

Uncategorized


Teams of 2 For Time

(20 Min Time Cap)

Divide work evenly with one athlete working at a time.

(Comp)
8 Rope Climbs
32 Thrusters (105/155)
6 Rope Climbs
24 Thrusters
4 Rope Climbs
16 Thrusters

(Fitness)
6 Rope Climbs
42 Thrusters (65/95)
4 Rope Climbs
30 Thrusters
2 Rope Climbs
18 Thrusters

(Bootcamp)
24 Ring Rows
42 Thrusters (manageable weight)
18 Ring Rows
30 Thrusters
12 Ring Rows
18 Thrusters

Tuesday, May 29, 2018

Uncategorized

Pause Back Squats

Deload week. Don’t go heavy. Focus on core tension, depth and power out of the hole.

(Comp & Fitness)
3 sets of 3 reps at approximately 70% of 1RM with 1 second pause at the bottom.

(Bootcamp)
Do sets of 5 reps

Accessories:

Nordic Hamstring Curls
3 sets of 5 Reps

Good Mornings
3 sets of 5 reps

Banded Hamstring Curls
3 sets of 25 reps