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Strength 5/12/19

Strength 

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 –  Press (Left) x 8-10 reps
Station 2 –  Press (Right) x 8-10 reps
Station 3 – Supine Ring Rows x 8-10 reps
Station 4 – Strict Toes-to-Bar x 8-10 reps

Strength 20/11/19

Strength 

Every 2 minutes,  (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 5 reps @ 70%
*Set 3 – 4 reps @ 75%
*Set 4 – 3 reps @ 80
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 4-6 reps @ 85%