Workout
10 min AirDyne @ easy pace
Then:
Work up to a heavy Back Squat
Then:
2x Back Squat @ 80-85% 1RM (255#)+
5x Depth Jump
3-4 min Rest
5 rounds
Then:
100x Push ups
Then:
Cool Down

Participant: Ari, Back Squat, Depth Jump, Push ups

 

 

Workout
10 min AirDyne @ easy pace
Then:
2×5 Wall Squat
2×10 Squat
2×5 Goblet Squat
Then:
3×5 SLDL @ 2x12kg
2×10 RDL @ 45#
2×10 RDL @ 65#
Then:
3x DL @ 80% 1RM+
30sec All out AirDyne
Then:
Cool Down

Participant: Annie, DL @ 203#, AD (17c,20c,18c,19c,20c)

 

 

Workout
8×3 Power Snatch @ 115#
Rest 60sec
Then:
6×6 Back Squat @ 245#
Rest 3 min
Then:
10x(10sec Hard/50sec Recovery) AD @ 1100 Watts
Then:
Cool Down

Participant: Ryan, Snatch, Back Squat, AD

 

 

_MG_4763Start the beginning of the week with the right mindset and right attitude, it will set the tone for the rest of the week.