Most Recent Benchmark was FRAN on Aug 23,2017 (474 days ago)

Tuesday Apr 17,2018

Squats 2


Time
Warm UP
500m row
2RDS  
10 barbell good mornings
10 empty bar back squats
10 empty bar front squats

Strength
Back Squats
1x10  60%
1x8 65%
1x6 70%
1x6 75%
1x6 80%

Front Squats
1x5 60%
1x5 70%
2x5 75%
Superset with 10 barbell step ups (5 per leg, do not rush, focus on utilizing the quad and the hamstring. Pick a weight that is moderate weight)

WOD
3RDS
10 moderate weight goblet lunges
10 weighted GHD hip extensions
Rest 2 mins
(GHD *moderate weight -initiate the movement with a forceful glute contraction and holding the top position of the movement for a 1 count)

0% 0%



PREV  NEXT