Mon, Jan 30, 2017

Squat

Workout of the Day

—Warmup—

3 Rounds of:

  • 250m Row
  • 15 Air Squats
  • 10 Stiff Leg Deadlift (45# bar)
  • 5 Ring Rows

 —Strength—

  • Back Squat 5 X 3 AHAP (Small increase from last week) Remember we do “sets across”. 

—Conditioning—

  • 100 Double Unders
  • 50 Wallballs (20/14)
  • 10 Manmakers (35/25)
  • 500m Row
  • 30 Wallballs
  • 10 Manmakers
  • 1000m Row

—Baker to Vegas 3 1/2 hrs. + before/after Cond.—

To be completed today OR tomorrow

  • Run 1 X 1 mile TT
  • Rest 5 mins.
  • 2-4 X 600m, Rest 2 mins.  Hold efforts within 3-5 seconds.

 

Saturday’s run will be: 5K TT at ELA CHP Office.  Be there NLT 0645 for warm-up.

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