Wednesday, 8 October 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 10 minutes:
   2. Pistols x 5 (each leg)
B) 5 minutes:  Movement-specific Warm Up the Back Squat.

STRENGTH
1) High Bar Back Squat:  3x3 @ 90%-95% 1RM; perform all sets at the same weight.
2) Deadlift:  10-8-6-4-2 – Work up to a 2-rep Max for the Day.

EXTRA CREDIT (after class or with remaining time)
CONDITIONING
Row:  3 x 750m
- Rest 90 seconds between each interval.
OR
Run:  3 x 600m
- Rest 90 seconds between each interval.