8-22-2012
Warm Up: Squat/Hip Prep
Strength: If you went threw at least the last 6 weeks of the last strength cycle. In other words if you have been working with us for more than 6 to 7 weeks, refer to program A. If you are relatively new and have not had a lot of time spent on back squat, refer to program B.
A: Back Squat: 3 X 12 @ 50%
B: Back Squat: 5-5-5-5-5-5+ (40%-50%-60%-65%-75%-85%)
WOD: 5 Rounds
20 Over Head Plate Lunge (45/25)
15 Knees to Elbows
10 KB Swings (55/35)
Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
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