Events for December 2022

Saturday, August 2
August 1, 2014
Monday, August 4
August 3, 2014

IMG_4996

Warm-Up
2 Rounds of
15 Squats
10 Alt Samson Lunges
5 Hips to Wall
15 Squats
10 Supine Scorpion
5 Push-Ups

Pre-Mobility
60 Seconds SLF w/ER each side
60 Seconds Death Stretch each side

Strength – Back Squat
1 x 10 w/ bar
1 x 5 @ 35%
1 x 5 @ 50%
1 x 5 @ 65%
1 x 8 @ 70%
2 x 10-12 @ 75%

Team Met-Con (teams of 3)
800M Run
Alt Front Rack Lunges Ladder up by 2
At the 12 Minute Mark, Team Runs another 800 M for time

Post-Mobility
Band Hamstring Series

0 Comments

  1. Dray says:

    Well, earlier this week I struggled to hit 5 reps at 175# so what do I go for today? 12 at 175# of course. Relatively rested hamstrings seem to have made a big difference – this was tough but I didn’t feel like I was at the point where I might fail a rep.

    Lunges at 95# for the metcon just kept feeling better as the reps went up. Came down to a sprint in the last 15 seconds trying to get as many reps on Kara as I could in the round of 14 before taking off for the run.

    Going to feel this tomorrow but I don’t expect to get away from work most evenings this week in time to come to the gym anyway, so plenty of time to recover.