Today was a little crazy and a lot of people confused about which group they fit into. In the long run this style of programming will help everyone to improve, just give it some time and in the mean time work on your weaknesses!
“If you do what you’ve always done, you’ll get what you’ve always gotten.”
A. 3 Rounds (not for time)
10 Wall Squats- hands above head grab your thumb, toes as close to wall as possible, vertical torso, full depth.
1 min Front Bridge
30 Side bridge w/ hip dip
B. 5 x 3 Back Squat- build to heaviest possible with full depth; rest as needed.
C. 3 x 12 1-arm KB/DB Row- heaviest possible. (12R/12L); rest 60 sec b/t sets.
D. 3 Rounds For Time:
40 Back Ext
*notes- record heaviest squat, take 3-5 min and foam roll.
A. 5 x 3 Power cleans- start light and build to heaviest in 5 sets, 5lbs heavier then last week.
B. 1 x 5 Deadlift- add 5-10lbs from last week.
C. 5 Rounds for total time (of runs) and reps:
Run 400 m
ME UB Bar Muscle-ups
*rest 2 min b/t rounds.
**notes- immediately after run no rest jump up on bar and perform as many reps unbroken as possible. If you are only able to manage one or two bar muscle-ups continue with Chest to bar pull-ups. Take 3-5 min and foam roll.Posted on: August 5, 2013admin