Warmup:
Prowler again and add weight to last week x 8-10
Hip Mob and Thoracic work
Practice pistols weighted
Main:
Zercher Squat: x15, x10, x5, x3, 5x1, x1 then in up to 5 sets find 1RM
Assistance work:
A:
4 x 1 min on 1 min off: Sumo/ Russian kbs (2 pood/1.5)
B:
hip ext 5x25
C:
hypers: 3x25 @230#
D:
planks: 3x20sec on 40 sec off @4plates
Double day it so...
4 x 400 m/50 airsquats
For time
1 comment:
Main 8/26
Warmup:
Prowler, add weight to last week x 8-10 (110lbs)
Hip Mob and Thoracic work &
Practice pistols weighted
Main:
Zercher Squat: 45x15, 95x10, 135x5, 155x3, then in 5 sets find 1RM.
175x1, 195x1, 205x1, 205x1, 215x1.
Assistance work:
A: 4 x 1 min on 1 min off: Sumo/ Russian kbs (53lbs) 32,30,32,26.
B: hip ext 5x15
C: hypers: 3x15 @230#
D: planks: 2x20sec on 40 sec off @3plates
Double day it so...
4 x 400 m/50 air squats.
12:18 (time)
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