10/12/2015

10/12/2015

dynamic :
4 minute circuit
a) 200 meter run
b) air squats x 20

plank challenge, day 8 - 50 seconds

mobility :
a) roll quads + hamstrings
b) banded hip distraction
c) couch stretch

 

 Back Squats

set 1 - 10 @ 60%
set 2 - 8 @ 65%
set 3 - 6 @ 70%
set 4 - 6 @ 75%
set 5 - 6 @ 80%

 

Front Squats

set 1 - 5 @ 60%
set 2 - 5 @ 70%
set 3 - 5 @ 75%
set 4 - 5 @ 75%

 

Bench Press

set 1 - 10 @ 60%
set 2 - 8 @ 65%
set 3 - 6 @ 70%
set 4 - 6 @ 75%

 

wod :
1600 meter row or 1600 meter run


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