top of page
Search

Thursday, May 23rd

  • Writer: Tim Derr
    Tim Derr
  • May 22, 2019
  • 1 min read

A.

METCON:

15-10-5

Handstand Push-Ups

Box Jump Overs (24/20)

*300m Row Between Sets (athlete will row a total of 3 times, after the set of 15’s, 10’s and 5’s)

B.

BODY ARMOUR:

4 Giant Sets: 7 Bench Presses 14 Glute Bridges 21 Hip Extensions Rest 2:00 between sets.

On the bench, glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the "giant set"… one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.


 
 
 

Recent Posts

See All
Saturday Smackdown!!

Come join us for the last open workout of 2020! Open 20.5 For time, partitioned anyway: 40 Ring Muscle-Ups 80 Calorie Row 120 Wallball...

 
 
 
Friday Nov 8th

Thursday "Pre-Game" At low intensity… 15-12-9 Row Calories Assault Bike Calories Into.. 4 Rounds: 4 Wall Squats 8 Alternating...

 
 
 
Thursday Nov 7th

Front Squats, every 2 minutes (12:00 total) 6 Sets, Set #1 - 3 Reps @ 80% Set #2 - 1 Rep @ 83% Set #3 - 3 Reps @ 80% Set #4 - 1 Rep @ 86%...

 
 
 

Comments


Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
bottom of page