REST DAY WORKOUT
10 Rounds:
10 strict pull-ups (use various grips on each set)
10 Ring dips
10 back extensions
10 sumo dead-lift high pulls (115# kettle bell)
*minimize rest between movements and rounds- try to walk to the next station and begin the next movement without resting more than the transition walk.
Thursday, April 24, 2014
4-23-14
AM WORKLOAD
Build up to a heavy single Front squat by starting at 135# and increasing a maximum of 20 lbs each lift.
*I built up to 365#
Rest 5 Minutes
3 Rounds:
500m Ski-erg (or 25 box jump + 25 ring dips if you dont have a ski erg)
15 unbroken front squats (225#)
*Sprint through the ski erg, do not pace
rest 3 min after each round
Build up to a heavy single Front squat by starting at 135# and increasing a maximum of 20 lbs each lift.
*I built up to 365#
Rest 5 Minutes
3 Rounds:
500m Ski-erg (or 25 box jump + 25 ring dips if you dont have a ski erg)
15 unbroken front squats (225#)
*Sprint through the ski erg, do not pace
rest 3 min after each round
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