Tuesday, March 13, 2018

WARM-UP:
3x or 15:00
1:00 bottom of the squat hold 
20 mountain climbers
1:00 couch stretch each side 
10 tempo squats
10 walking lunges 

STRENGTH:
Back squat

OPTIONAL ACCESSORIES:
3x
20 Cossacks 
20 banded side steps each side

CONDITIONING:
Advanced
5 rounds for time 
20 pile squats, 50#/35#
10 Bulgarian split squats each leg 
10 dumbbell box step-ups, 50#/35#

Intermediate
5 rounds for time 
20 pile squats, 35#/25#
10 Bulgarian split squats each leg 
10 dumbbell box step-ups, 35#/25#

Beginner
35 rounds for time 
10 pile squats, unloaded-20#
10 Bulgarian split squats each leg 
10 dumbbell box step-ups, 10#-20#

ACCESSORY:
Advanced
4x
25 crunches
25 Russian twists 

Intermediate
3x
25 crunches
25 Russian twists 

Beginner
3x
15-20 crunches
15-20 Russian twists 

MOBILITY:
3x
2:00 pigeon pose each side 
2:00 lacrosse ball mid-back 
2:00 banded lat stretch each side 

Comments

  • w/Big D
    5 rounds
    5 back squats, 2 x 225#, 3 x 230#
    10 Bulgarian squats, 45# dbs
    20 air squats
  • Back Squats 5x2
    315#

    CONDITIONING:
    5 rounds for time 
    20 pile squats, 50#
    10 Bulgarian split squats each leg 
    10 dumbbell box step-ups, 50#
    12:25

    ACCESSORY:
    4x
    25 crunches
    25 Russian twists 
  • back squat (after several weeks off)
    4 x 10 @ 85#

    CONDITIONING:
    5 rounds for time 
    20 pile squats, 25#
    10 Bulgarian split squats each leg 
    10 dumbbell box step-ups, 25#
    16:04
  • WARM-UP: 3x 
    1:00 bottom of the squat hold 
    20 mountain climbers
    1:00 couch stretch each side 
    10 tempo squats
    10 walking lunges 

    STRENGTH:
    Back squat 3 x 210, 240, 270 x 7

    OPTIONAL ACCESSORIES: 2x
    20 Cossacks 
    20 banded side steps each side

    ACCESSORY: 3x
    25 crunches
    25 Russian twists 

    MOBILITY: 2x
    2:00 pigeon pose each side 
    2:00 banded lat stretch each side                

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