2018 Cycle 4 – Week 2 Day 2
1. Warm-up : 1min
Easy Bike or Row
Push-up to Down Dog
Medium Bike or Row
Air Squats
Fast Bike or Row
Active Spidermans
2. Strength
BACK SQUAT “DIE SET”
If you hit less than 8 reps last week, lower the weight.
If you hit between 8 and 15, repeat weight and beat score.
If you beat 15 reps, up the weight.
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set – Max effort reps at chosen weight.
3. Met-Con
16.1 @ DB
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. DB overhead walking lunge
8 burpees
25-ft. DB overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 30kg
Women lunge 22,5kg
4. Mobility :
Chest Stretch
Couch Stretch
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