Tuesday, April 14, 2015

WARM UP
5 minutes of head to toe joint prep

A1. spinal squat wave x 10 reps (1 rep equals both directions of the wave)
A2. shublule squat x 10 reps (5/side)

 A1. Back squat
Back Squat @ 40x1
5 at 50% of your max
3 at 70% of your max
1 at 90 % of your max

5 sets of 3 at 40x1.  Your warm up sets should not take more than 10 minutes.
  
 A2. Strict Toes to Bar x 5 sets
 strict toes to bar @ 31x1 x 5-7 reps
Intermediate:  3-5 kipping toes to bar with a 3 sec eccentric
Beginner: 5 knees to chest with a 3 sec eccentric

Rest 60 sec between movements.

B. Run 400 meters
10 kipping hspu (advanced to a deficit)
Rest 3 minutes.
4 sets