Tuesday, June 5, 2018

WARM-UP:
3x
20 PVC pass-throughs 
15 push-ups
15 incline push-ups 
15 dumbbell shoulder presses, 20#/15#

STRENGTH:
Back squat

CONDITIONING:
Advanced
3 rounds for time
20 double-unders
30 mountain climbers 
400-meter ski 

Intermediate
3 rounds for time
15 double-unders
20-30 mountain climbers 
300-400-meter ski

Beginner
3 rounds for time
50 single-unders
20-25 mountain climbers 
200-400-meter ski

ACCESSORY:
Advanced
5x
15 banded triceps pull-overs
25 banded triceps press-downs 

Intermediate
4x
15 banded triceps pull-overs
25 banded triceps press-downs 

Beginner
3x-4x
10-15 banded triceps pull-overs
15-25 banded triceps press-downs 

MOBILITY:
2x
1:00 cobra pose
2:00 triangle pose each side 

Comments

  • WARM-UP: 2x
    10 PVC good mornings 
    10 dumbbell box step-ups, 30#/20#
    10 walking lunges 
    10 air squats 

    STRENGTH:
    Squat 5 x 135, 165, 195

    CONDITIONING:
    2 x AMRAP in 7:00, rest 3:00 between
    100-meter run 
    10 ground-to-overhead, 65#/
    10 front squats, 65# 

    (1st AMRAP: 3 rounds + 100 m; 2nd AMRAP: 3 rounds)

    4 x 200-meter row 
    Rest 1:00 

    MOBILITY: 2x
    1:00 lacrosse ball glutes
    1:30 foam roll IT band
    1:00 foam roll quads 
    1:00 couch stretch each side                

  • Back squat
    345# x 1 all-time pr
    350# x 1 all-time pr

    w/Big D
    4-round Tabata back squat @ 185#
    28 reps

    Wide-stance good mornings
    5 x 5
    185#/195#/205#/215#/225#
  • edited June 6
    Back Squats 
    4x6 @10# more than last week 290#

    5x10
    Above Parallel Pause Squats 
    135#

    about a 3 mile trail run @ grasslands 
  • edited June 6
    Back Squats 
    + 10# from last week
    6 x 4 @ 145#

    3 rounds
    20 double unders
    30 mountain climbers 
    400m ski
    10:06 -including reassembling rope handle came apart during round 2

    3 x 25 banded tricep press down

    3.61 slow easy miles trail Barnett Ranch 36:21
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