Monday- October 16th

October 16, 2017

Weekly Warm-Up: 10 min. Cap

*PVC Warm-UP

*200m Run

*10 Clapping Push-ups

*High Kicks

*Walking Quad Pulls

*Walking Glute Pulls

*Samson Lunges

*10 Scorpions (each leg)

*10 Supermans

*10 Handstand Shoulder Taps

*10 Jumping Squats

*Arm Circles

 

 

 

 A. (EVERYONE) 3 sets + 1 extra Back Squat:
*Back Squats (see rep scheme below)
Rest 45 seconds
*Supinated-Grip Strict Pull-Ups x 5-7 reps @ 2111 (or negative pull-ups with 2 sec. descent)
Rest 45 seconds
*Hollow Rocks/Hold x 30-45 seconds
Rest 45 seconds

 

- Back Squats: Set 1- 5 reps @ 60%; Set 2- 3 reps @70%; Set 3- 3 reps @80%; Set 4(one extra)- 1 rep @85-90%

 

 

B. 12 min. AMRAP

10 KB Squat Cleans (Rx= 1-pood, 5 each arm; Superstar= 2-pood)

10 Pull-ups

10 Jumping Squats

 

 

C. Cool-Down: (Yes, this is new this week! Give it a try!)

3 Rounds NFT (NOT FOR TIME): 

*SLOW 100m Row

*Samson Lunges (down)

*Floor Touches (back)

Stretch/Roll out for 60 seconds each

*Glutes

*Hamstrings

*Quads

 

***(Optional) Additional Strength Cycle will be on Tuesday and Thursday this week! Plan to spend extra time at the gym if you choose to do it!

 

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