Fri. Oct 14, 2016

DES

Warm-up

3 min of air squats progressing from slow, deep controlled squats to explosive, jumping air squats.

Weightlifting

Back Squat 

Speed Back Squats:
8x3 @50%
8x2 @60%

*Minimal rest is needed here i.e. 30-45 seconds is enough.

Stiff Leg Deadlift 

4x5 Heavy (heavy means it’s really hard to do, but not going for a 5rm)
*Find a weight and use it across all 5 sets

ACCESSORY WORK

Metcon (No Measure)

2 Rounds for time:
Max reps Banded Russian KB swing in 2 minutes
200m Run

-then

2xEach side
50m Single arm KB farmer walk AHAP
*Must walk slow and controlled, focusing on keeping hips square, shoulders engaged.