8 de julio 2013 Performance Workout of the Day A. Three sets of: Front Squat x 5-7 reps @ 30X1 Rest 90 seconds Ring Rows x 10-12 reps @ 2111 Rest 90 seconds B. Against a 3-minute running clock, complete: 500 Meter Row 135/95 lbs Ground to Overhead x Max reps Rest 3 minutes In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead. Fitness Workout of the Day A. Three sets of: Front Squat x 8-10 reps @ 3011 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2011 Rest 60 seconds B. Two sets of: Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Romanian Deadlift x 8-10 reps @ 3010 Rest 45 seconds C. Two sets of: 500 Meter Row Rest 3 minutes Competition Workout of the Day A. Five sets of: Front Squat x 1 rep Rest as needed In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B. B. Six sets of: 3-Position Snatch (high hang, mid-thigh, floor) Rest as needed C. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes D. Every two minutes, for 10 minutes (5 sets): Back Squat x 4 reps @ 85% of 1-RM
Posted on: Mon, 08 Jul 2013 05:22:11 +0000
Trending Topics
Recently Viewed Topics
© 2015