Wed, Apr 22, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Deadlifts (light wt)
  • 10 Overhead Squats (light wt)
  • 10 Power Snatches (light wt)

—Strength—

  • Push Press- Work up to 10 RM (15 min time cap)
  • 10 Reps @ 95% of 10 RM
  • 2 x 10 Reps @ 90% of 10 RM

—Conditioning—

4 RFTO

:

  • 5 Deadlifts (115#/85#)

  • 7 Power Snatches
(55#/45#)
  • 9 Overhead Squats (55#/45#)
  • 200m Run

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