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Fall into Strength 11/3/14

Awesome Shirt!

Awesome Shirt!

Warm-up:
3 Rds(not timed)
250 row
15 Air Squat
6/4 chin-up
10 Push-up
then…
hip & ankle mobility

Beginner Strength:
Back Squat
Every 90 seconds for 15 minutes (10 sets)
3 reps @50%
3 reps @60%
3 reps @70%
7×3 @ 75%

Advanced Strength:
With a continuously running clock for 30 minutes
every 90 seconds
Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
7×3 @ 75%
then…
Floor Press
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
-First 15 minutes is For back squat, Second 15 minutes is for floor press.
-stick to the percentages in the squat.
-work up to a peak sinlge in the floor press

Conditioning:
12 minute ascending ladder
3 hang squat cleans @ 135
3 T2B
3 box jumps, 24/20”
6 hang squat cleans @ 135
6 T2B
6 box jumps, 24/20”
9/9/9
etc….

 

 

 

November 2, 2014 | News | 0

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