3. Friday Night Lights PETEK at 17h!
2019 Time to WORK Week 8 Day 4
1. Warm Up:
10min
10 superman ex + 20m Crab Walk
12/12 band Wood Chop
2. Weightlifting: 3 Sets in an 15min. Window
Back Squat
*Since we’re still in the middle of the open, we are going to be doing a lot of varied stuff like this to change stimuli, but also make you better without taxing you so much it affects you for the open.
3. Metcon
3min. AMRAP:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air SquatsRest 1min. x 5 Rounds:
3 Hang Power Cleans 135/95
6 Push-Ups
9 Air SquatsRest 1min. x 5 Rounds:
Round 2: 145/100
Round 3: 155/105
Round 4: 165/110
Round 5: 175/115
– A climbing version of “chief”
4. Mobility
scorpion + couch stretch
SUPERSET with;
5 Barbell Hip Thrusts
*40X0 means 4sec. decent, 0 seconds at the bottom, quick up, and 0 seconds spent at the top.