2019年5月24日

Strength

a) 0:00 – 10:00 – Every 2:30 X 4 Sets: Front Squat (10-7-7-5)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

c) 10:00 – 18:00 – Every 2:00 X 4 Sets: 10 Pause Single Leg Hip Thrusts – Tempo (1-3-1)

Focus on position only as high as you can maintain a neutral spine, don’t drive yourself into hyper extension. Hold for a hard contraction for 3 seconds at the top.


Conditioning

“190420”

3 rounds for time of:

500-m row

100 double-unders

20 thrusters

Men: 65 lb.

Women: 45 lb.

Yukie ItoComment