Thursday
Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Then…
A.
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (115/75 lbs)
20 Front Squats (115/75 lbs)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
Boom Lite
Warm-Up.
Hip Opener Drill
Banded Scarecrow
Over-Under Drill
Followed by…
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Air Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 3 – 45-Second Hollow Hold or Rock
Minute 4 – 10 Supine Ring Rows @ 21X0
B.
For time:
50 Calories of Rowing on Concept 2
50 Kettlebell Swings
50 Goblet Squats
50 V-Ups
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