Thursday 141016

Week 10 Day 4

Warmup:

10 min Hips and Hamstrings

8 x 250M rower sprints (increase speed every set)

10 pistols each leg (no weight)

Main:

Speed Pause Squats ( 3 sec hold):  6 x 2 reps using 75% - rest between sets as needed

Speed Banded Deadlifts (heavy  bands): 6 x 1 using 80% 

Assistance:

Hypers: 3 x 25 reps Heaviest

Weighted Hanging Knee raise: 3 x 15

Oblique crunches: 3 x 20 ( each side)

Rest 1 hour

20 min Amrap:

Run 200m

20 KBS 53/35

10 TTB

5 Power Clean and jerk 135/85

AOD