11/9/2015

11/9/2015

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

* 7 air squats after each set of mobility.

 

Back Squat

set 1 - 6 @ 70%
set 2 - 6 @ 80%
set 3 - 3 @90%
set 4 - 2 @ 95%

 

Front Squat

set 1 - 5 @ 65%
set 2 - 4 @ 75%
set 3 - 4 @ 80%
set 4 - 4 @ 80%

 

Bench Press

set 1 - 6 @ 65%
set 2 - 6 @ 75%
set 3 - 4 @ 80%
set 4 - 3 @ 85%

 

partner wod
(on own at completion of lifting)
6 minutes max distance row

notes :
-partition rowing as desired.
-log distance achieved


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