A1. 5 x 5 Back Squat @40X1- heavier then last week- rest 90 sec.
A2. 2-3 Weighted Pull-ups @41X1- rest 90 sec.
B1. 4 x 4 Weighted Dips @31X0- rest 90 sec.
B2. 4 x 8-10 Ring Rows- feet elevated @31X0- rest 90 sec.
C. Hollow Rocks 15 cycles; 4 sets- rest 60 sec.
D. Run 1 mile for time (10.5 laps)
-still working on pull-ups and dips, jump up to the top of a pull-up (chin over bar, lock out on dips) and a slow 4 count down.
-maintain tempo’s at heaviest weight possible
-goal on hollow rocks is to maintain the distance between hands overhead and toes, maintain momentum thru the core. Scale down hollow rocks by bringing in one knee some.
A. 5 x 1 Clean from blocks (just above knee) + 1 Jerk- work to heaviest for the day- rest 90 sec.
B. Back Squat- 1 attempt to establish a 20RM- rest 1:00 (before C)
C. Front Squat- max reps @100% of part B
D. 5 Rounds for time of:
12 Burpee Box Jumps-24/20
*include rest after final round, then…
E. 25/20 Bar Muscle-ups for time
– goal for 20RM Back Squat is between 65-70% of 1RMPosted on: March 24, 2014admin