Wednesday 12.13.2017

MOVEMENT PREP
    
3 sets of:
    
8 tempo plate front squats (5 sec. down/ 3 sec. Pause /Explode up)

8 elevated split squats (8L/8R) - unloaded or very light

3 jumping squats - max height; do not pull knees up to chest

 

STRENGTH

Back squat

Sport:

2x5 @ 80%; 2x5 @ 85%

*2-3 bar muscle ups after each working set

Fitness:

2x5 @ 75%; 2x5 @ 80%

*2-3 jumping bar muscle ups after each working set

Life:

4x5 - same weight across all sets

*5-8 jumping CTB pull ups after each working set



METCON

Sport:

10-9-8-7-6-5-4-3-2-1

Heavy wall ball 30/20
CTB pull ups

Fitness

10-9-8-7-6-5-4-3-2-1

Wall ball 20/14
Pull ups

Life:

10-9-8-7-6-5-4-3-2-1

wall ball - choose load
Ring rows