28. Oktober 2023
Okt
28
Row x 2:00 at warm up pace
+
3 sets
– :30 jump rope (progress from singles to speed steps to doubles with each set)
– 5 PVC Passthroughs
– 5 Tempo PVC Front Squats @2222 tempo
For time:
– 30/24 Cal Row
– 40 front squats @ 52/36kg
– 100 double unders
– 40/32 Cal Row
– 30 Overhead squats @ 52/36kg
– 100 double unders
– 50/40 cal row
– 20 thrusters @ 52/36kg
– 100 double unders
Time Cap: 20 minutes
– 8 partials top range
– 8 partials bottom range
– 8 full reps)
3 alternating sets of:
A1. 24 Barbell Bicep Curl from standings
Rest 1 minute
A2. 24 Banded Standing Tricep Extensions
Rest 1 minute
– 8 partials top range
– 8 partials bottom range
– 8 full reps)
Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 4 reps @ 80%
Set 4 – 4 reps @ 80%
Rest as needed