Skill/Muscular + Lactic Endurance

image

Wed 12.26.12

A) OHS Practice 10 min: 3 to 5 rep sets, controlled with pause at bottom (no motion)

 

B1) Front Squat x 12 to 15 reps (start at ~65% and work up as needed, failure to make rep range results in 10 burpees)

B2) Pull Ups x 8 to 12 (Basic = Strict, Advanced 12 to 15 (strict/kip mix))

            -rest 30 to 60 sec, 3 to 4 working sets

            +

AMRAP of each @90 to 95%:

2 min Row Meters

1 min Db Push Press

1 min DU

1 min Burpee

UA-12574818-1