2019年3月4日

Strength

1) Pause Back Squat: 1 Rep Every 1:30 X 7 Sets

*Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bounce to get out of the hole.


2) Back Squat: 5 Reps Every 2:00 X 4 Sets

*This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit.



Conditioning

Thursday 130822

"Dobogai"

Seven rounds for time of:

8 Muscle-ups

22 yard (20m) Farmer carry, 50 pound dumbbells


[Option]

7 rounds for time:

8 Chest-to-bar Pull-ups

20m Farmer Carry 50/35 dumbbells

or

7 rounds for time:

5/side Dumbbell rows

20m DB Farmers Carry