2019年2月18日

Strength

1) Pause Back Squat: 3 Reps Every 2:00 X 5 Sets

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold for 3 seconds in the bottom of the squat. No bounce to get up.

2) Back Squat: 10 Reps Every 3:00 X 3 Sets

*This should be done as a continuation of your Back Squat starting at 10:00 on the clock. Build as heavy as deemed fit.

Conditioning

180307

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 95 lb.

Women: 65 lb.