Monday 06/15/2015 Move that Bar!

 

Strength: Tempo Back squat:  Warm up 5/7 min then:

5 sets of 5 reps – 24X3

WORK UP TO HEAVY 5th SET of 5 REPS

The First Number – The first number refers to the lowering (eccentric) phase of the lift (3 seconds)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift. (2 seconds)

The Third Number – The third number refers to ascending (concentric) phase of the lift (X = fast as you can)

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift.  (2 seconds)

WOD

5 Rounds for time of:

-10 Wall ball shots @20/14 – 9’/10’

-5 Snatches @135/95

-10 Pull-ups (RX+ 5 Bar muscle-ups)

 

Afterburner: 3 sets of 10 / 4 count flutter kicks

1000 Pound Club members Jen and Brandon.
1000 Pound Club members Jen and Brandon.

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