Friday, January 12, 2018

WARM-UP: 
2x
20 seated dumbbell shoulder presses
20 sit-ups 
20 dumbbell delt flys
20 PVC pass-throughs 

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
1-mile run* 
30 dumbbell Bulgarian split squats each leg
1-mile run

Intermediate
1-mile run* 
20-30 dumbbell Bulgarian split squats each leg
1-mile run

Beginner
800-meter run 
15-20 Bulgarian split squats each leg, unloaded
800-meter run

* Brand X members run the block

ACCESSORY:
Advanced
3x
30 crunches
30 hollow-to-reverse sit-ups 

Intermediate
3x
20 crunches
20 hollow-to-reverse sit-ups 

Beginner
3x
20 crunches
20 butterfly sit-ups 

MOBILITY:
3x
10 blocked squats (feet together)
1:00 frog stretch 
1:00 V-sit 
2:00 bottom of the squat 
2:00 barbell quad smash

Comments

  • Shoulder press 70%
    65# x 10, x 14

    12:00 AMRAP
    200 row sprint
    12 weighted Bulgarian squats (ea. Side) 15# dbs
    4 Rounds 12:04
    (Rows under 45 sec...but the squats were broken rounds 3 and 4)

    .67 miles 8:23 (at least it's something)


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