Monday 9/9
- Tim Derr
- Sep 8, 2019
- 1 min read
Starting a deload week before moving into final prep for the Open
Tempo Overhead Squat
Every 1:30: 3 Sets of 1 (5 seconds down, two second hold at bottom)
Sets: 50-55-60%
Directly into
Pausing Overhead Squat
EMOM: 3 Sets of 1 (2 second hold in bottom)
Sets: 65-70-75%
Metcon
"Hot Mess"
2 Rounds:
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike
Optional Midline
3 Rounds, Not for Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-Ups
24 Hip Extensions
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