Tuesday, 1/10/12

Band-assisted GHR

Warm-Up:
Row 500m
2 Rounds:
5-10 Squats (adding weight)
15 Push-ups

Dynamic Warm-Up/Burg WU

Beginner Strength:
Deficit DL: 1 heavy set of 5, add 5-10 to last week

Int/Advanced Strength:
ME Squat: 1, 1, 1, 1, 1RM (all at/above 90%)
2 Position Snatch: 7 sets as heavy as possible (AHAP)
--Only work up to a weight where you keep perfect form!
Video Demo HERE
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Strength Bias (no metcon):
GHR: 3 x 6-8
Sled Drags: 3 x 60m (30m out/back)

What?! No pain face?

Box Step Ups: 3 x 8-12 (one leg at a time)
Optional: 45 degree back extensions: 3 x 8-12
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MetCon:
For Time:
50 Squats
40 Burpees
40 Squats
30 Burpees
30 Squats
20 Burpees
20 Squats
10 Burpees
10 Squats