Blog
  • Main page
19
10
2015

Tues 20/10/15

By Scotty 0

STRENGTH (20mins total -10 for 1rm 10 for work sets)
Back Squat
*find a fast 1rm for the day
THEN
3 sets of 5 @ 85%

CONDITIONING
*3 groups working at same time on different stations
Station 1) 6 min amrap 80% pacing effort
*should be out of breath and breathing heavy but not failing reps, feeling gassed and pushing read lines
100m run
3/4 bar muscle ups muscle ups
10 ball slams
*scale muscle ups for 10 strict pull ups
**scale weight of ball to catch on the bounce

Station 2) 6min amrap @ above pace
400/300m row
15 burpees next to rower

Station 3) 6min amrap
5 squat clean thruster @ 65/45kg
7 ring dips
*scale weigh to be at least 2 rounds unbroken

author: Scotty

Comment
0

Leave a reply