Strength:
5x3 Back Squats
WorkLoad:
12 Muscle-Ups
12 Front Squats (225# from the ground-no rack)
9 Muscle-Ups
9 Front Squats
6 Muscle-Ups
6 Front Squats
Rest 10 Minutes
5 Rounds of:
30 seconds air dyne / 30 Seconds rest
straight into
4 rounds of:
30 seconds air dyne / 30 seconds rest
30 seconds burpees / 30 seconds rest
30 seconds ski erg / 30 seconds rest
Monday, August 5, 2013
8/4/13: Training
Strength
Rest!
WorkLoad
45 Minutes of SkiErg (or rowing or biking)
* every 10 minutes stop and perform 10 GHDs/10 box Jumps(30")/10 DB Snatch (70#)
This is a good recovery workout. Take a break from the high intensity/heavy lifting training at least one time a week and do something long and slow. It will definitely help with your recovery.
Rest!
WorkLoad
45 Minutes of SkiErg (or rowing or biking)
* every 10 minutes stop and perform 10 GHDs/10 box Jumps(30")/10 DB Snatch (70#)
This is a good recovery workout. Take a break from the high intensity/heavy lifting training at least one time a week and do something long and slow. It will definitely help with your recovery.
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