Wednesday, May 30, 2018

WARM-UP:
4x
10 squats
10 Bulgarian split squats each leg 
20 walking lunges 
300-meter run 

STRENGTH:
Back squat

CONDITIONING:
Advanced
4 rounds for time
5 front squats, 155#/115# 
10 front rack walking lunges, 155#/115# 
200-meter ski 
Rest 1:00

Intermediate
4 rounds for time
5 front squats, 95#-135#/65#-95# 
10 front rack walking lunges, 95#-135#/65#-95# 
200-meter ski 
Rest 1:00

Beginner
4 rounds for time
5-10 front squats, 10# dumbbells-55# barbell 
10 walking lunges, unloaded-55# barbell
200-meter ski 
Rest 1:00

ACCESSORY:
Advanced
5x
10 pile squats 
10 banded hamstring curls 
20 dumbbell Romanian deadlifts 

Intermediate
4x
10 pile squats 
10 banded hamstring curls 
20 dumbbell Romanian deadlifts

Beginner
3x-4x
10 pile squats 
10 banded hamstring curls 
10 dumbbell Romanian deadlifts  

MOBILITY:
3x
1:00 pigeon pose each side 
1:00 banded hamstring stretch 
1:00 hamstring floss 
2:00 couch stretch each side

Comments

This discussion has been closed.