Wed, May 13, 2015

cmon-bro-do-you-even-squat

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
  • 10 Deadlifts (light wt-45#)
  • 10 Ground to Overhead (light wt-45#)

—Strength—

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

—Conditioning—

3 RFTO:

  • 4 Ground to Overhead- 95#/65#
  • 8 Overhead Squats – same barbell
  • 12 Clapping Push-Ups

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