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April 21, 2014

20
Apr

April 21, 2014

STARTING TO GET HEAVY NOW!

 

Warm Up: 2x Hip mobility drill, 

20 dirty dogs+20 donkey kicks ea

3x5wall squat/5goblet squat/10KB swing

 

ATHLETE

1) Back squat: 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%

2) Front squat: 3×[email protected]%, 2×[email protected]%, 2×[email protected]%

3) “Diane” (10min cap)

21,15,9

Dead lift @ 225/135

Handstand Push Up

 

BEGINNER

1) Back squat: 2×8, 1×4, 1×3

2) Front squat: 5×3, 2×2

3) AMRAP 8

15 Dead Lift

15 HR Push Ups