Monday February 4th, 2019

MON- AM:

SQUAT MATRIX:
10 Squats Wide
10 Squats Wide (left leg slighlty forward)
10 Squats Wide (Right leg slighlty forward)

400m Run

10 Squats Narrow
10 Squats Narrow (left leg slighlty forward)
10 Squats Narrow (Right leg slighlty forward)

400m Run

10 Squats
10 Squats (left leg slighlty forward)
10 Squats (Right leg slighlty forward)

400m Run
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Progressive Fatigued Movement:

21 min Max Effort Row.

At 6:00
20 Upright Rows, 20kg
20 Toes to KB

At 12:00
20 Good Mornings, 40kg
20 Toes to Bar

At 18:00
20 Lunges, 60kg
20 Free standing shoulder taps (use wall if needed)


At 21:00
Go home, eat, rest and be ready for our PM strength session.
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Back Squat:

3 x 2-2-1 @ >80%

4:00 Rest between sets

This is a 3 x max set of the complex of:
2 Squats, Rest 10 seconds, 2 squats, Rest 10 seconds and then 1 rep.

The goal is to complete 5 reps heavier than you could without the micro break
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Squat Snatch:

1rm For the Day

12:00 CAP
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Accessories (heavy):

3 Sets:
2:00 BANDED STEP UPS (20lb Wallball Stepping onto 2 x 20kg plate)
2 Rounds of:
5 Strict Chest to bar Pull-ups
5 Strict Dips
Rest 2:00 between sets
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WORK (sprint):

3 Rounds for time:
7 muscle-ups
25ft handstand walk
50 Wallballs

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