2019年3月11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

180410 modified

30-20-10 reps for time of:

Wall-ball shots

Row (calories)

Abmat sit-ups

Men: 20-lb. ball to a 10-ft. target

Women: 14-lb. ball to a 9-ft. target