Strength 01-12-2017
1) Speed Back Squats: 5 x 3 @85%, every 90s.
2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s.
*Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.
Adrenaline
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (61/51)
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
- Score = total reps completed
- Beginner: Sub Russian Swing for Squat Clean
Extra Credit 01-12-2017
3 Rounds of:
15 Banded Goodmornings
15s Side Plank each side
15 KB Rows each side
- Rest as needed between sets
Open Gym
Make a note of your achievements in 'Open Gym'