Wed, May 6, 2015

squat2parallel

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold
  • 10 Air Squats
  • 30 sec. Paleo Chair Hold
  • 10 Bridges
  • 10 Push Ups
  • 60 sec. Dead Hang Hold
  • 20 PVC Pipe Dislocates
  • 10 PVC Figure 8s -10/R, 10/L
  • 20 Double Unders
  • 10 Front Squats (45# bar)
  • 10 Overhead Squats (45# bar)

—Strength—

  • Push Press- Work up to 5RM (15 min time cap)
  • 5 Reps @ 95% of 5RM
  • 3 x 5 Reps @ 90% of 5RM

—Conditioning—

AMRAP 8 min.:

  • 20 Front Squats – 95/65 lbs

  • 20 Pull-ups
  • Max Overhead Squats- (115#/85#) in remaining time.

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