Monday, October 21
October 20, 2013Wednesday, October 23
October 22, 2013
Warm-Up
3 rounds of
6 Pause Squats (2-1000 count)
10 Supine Scorpions
6 Alternating-T Push-Ups
10 X-Body Spider Lunges (Dynamic Pigeon)
Mobility
90sec Standing Band Lat/Tri Stretch/side
Strength (30min time-cap)
Pause Front Squat
5-5-3-3-2-2-2
Work up to max effort, BUT:
(A) must maintain a 1-1000 pause through-out all sets; &
(B) must maintain proper form (no “turtling” the weight up)
Met-Con
3 Rounds of
1 minute max burpees
1 minute max barbell lunges (front rack)
1 minute REST
– wt options: M=115/95/75/55; W=83/63/45/35
