Warm-Up.
Hip Internal Rotation Drills to Prepare You for Squatting
Followed by…
One set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
And then…
Two sets of:
Banded Monster Walks x 16 steps (forward)
Banded Monster Walks x 16 steps (backward)
Banded Lateral Walks x 16 steps each direction
Banded Air Squats x 15 reps @ 3111
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.
B.
Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Strict Handstand Push-Ups
Warm-up
A)120-127’5-135
127’5-135-142’5
B) Metcon: 8’37 (RX)
I broke the 2nd and 3th rounds of SHSPU.
Partner Conditioning (home/Sean)
WU
A. For time
6 k row
E2M stop
partner performs during other partner rows do not change station until each partner has done row and station
Plank hold
Bike
Rope work
KB swings
Results: 24 min
rest 2 min
B. Syncro core blast
25-19-12
Situps
leg levers
side crunches
flutter kicks
supermans
hollow rocks
Results:7:45
Holding the planks and KBs were rough the second time around. Rowing went smooth. and core blast was rough.
“In this world you will have trouble, but take heart I have overcome this world” John 16:33
112,5; 120; 125; 120; 125; 132,5 kg
Around 14 mins
BS as recommended
195lbx5. 210×3. 220×1
210×5. 220×3. 230×1
4RFT …. 9:58
21 wall balls
15 T2B
9 HSPU kipping