Mon, July 20, 2015

Workout of the Day

—Warmup—

  • 800m Run/1000m Row
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 20 Air Squats
  • 60 sec. Paleo Chair Hold w/20# Wall Ball- Chest Straight Up
  • 10 Bridges
  • 20 PVC Pipe Dislocates
  • 60 sec. Dead Hang Hold
  • 10 Front Squats w/45# bar
  • 10 Power Cleans (light wt)
  • 10 Push Ups
  • 5 Pull Ups

 

—Strength—

  • Group A – Front Squat 3×3
  • 1×12 
  • Group B – Front Squat 3×5
  • 1×10
  • Group C – Front Squat 3×8

*All groups add 5# from last week*

—Conditioning—

10 min AMRAP

  • 200m Run
  • 5 Power Cleans (135#/95#)
  • 5 Push Press (135#/95#)
  • 5 Pull Ups

*Advanced complete 7 reps of each exercise at 155#/115#

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