Wednesday 4/26/17:
W/U CONDITIONING:
TABATA:
20sec active squat hold
10sec rest
additional w/u coach's choice
STRENGTH:
bench press: 3x10
Use a weight that is comfortable enough to maintain good form
make each set heavier
front squat: 3x10 at 60%, 65%, 70%
NOTE: if you do not have an established 1RM, take this time to find it.
METCON:
15min AMRAP:
10 goblet squats 55/35
10 KB SDHP 55/35
10 HSPU
(EXTRA CREDIT: sub goblet squats for alt. pistols)
POST WOD ACCESSORY:
100 push-ups
100 weighted sit ups
use weight on chest or behind head
(EXTRA CREDIT: gymnastics style push-ups & GHD sit-ups)
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