November 14, 2016

November 14, 2016

dynamic :

a) empty bb back squat "bring sally up"


mobility :

a) banded hip distraction

b) partner calf smash


Back Squat - every 2:30 x 4 sets. deload week.


notes :
set 1 - 10 reps x 50-60%
set 2 - 8 reps x 55-65%
set 3 - 6 reps x 65-75%
set 4 - 4 reps x 70-80%

- will retest 1rm next week.


for max reps :
5 sets
20 secs work/40 secs rest of :
burpee over bar

rest 1 minute

5 sets
20 secs work/40 secs rest of :
pullups

notes :
- score = burpee reps + pullups reps
- 2 minute rest before thruster wod.
- rx+ = bar facing burpee + chest to bar pullups
- designed as sprint set.... move fast!


for time :
60 thrusters (65/45)

notes :
- scale weight if needed.
- 7 minute time cap.
- rx + = 95/65

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