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5.15.15

14
May

5.15.15

WARM-UP

5 Min Run/Row/Bike

3 Rounds

30 Second Wall Squat (Hold at the deepest position you get. Pull on your shins if need be to get deeper!)

10 Lunges w/ a Twist

10 Leg Swings

30 Second Pigeon

10 Arm Swings

STRENGTH/SKILL

Back Squat 5 / 5  / 5+

Straight Leg DL 10 / 10 / 10

* Weights will be done at 10 lbs heavier than what you did last week.  If you were unable to do last week then the Back Squats are 65, 75, and 85%.  Deadlifts are at 50, 60, and 70%

METCON

Every 90 Seconds for 15 Minutes

100m Sprint

1 Rope Climb

15 Hand-Release Push-ups

EXTRA WORK

Every minute, for 20 minutes

Minute 0 – 10

Hang Snatch + Squat Snatch

Minute 11-20

Hang Clean + Squat Clean

*Try to build up to 75-80% of your 1 RM

CORE

150 Banded Good Mornings

MOBILITY

2 Min Glute Smash

2 Min Lacross ball on QL

2 Min Psoas

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