top of page
Search

3/6/23 back squat x 6

Warm up

1 minute bike

20 second squat hold

20 second dead hang

10 squats

10 dead to active hangs


Strength circuit

3 negative chin ups

6 pause back squats - increase weight each round

Attempt a 6 rep pr

9 seated db presses


Conditioning ABA

A-9-6-3

Single arm db clean n press 50/35


B-EMOM5

3 back squats


Accessory

3 rounds

10/10 Bulgarian split squats

10 rear delt flys

10 hammer curls




37 views0 comments

Recent Posts

See All

5/18/24

Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150

5/17/24

Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time

5/16/24 barbell row

Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in

Comments


bottom of page