Monday 6.17.19

Practice 

A. Back Squat 

5 sets x 5 reps @ 32x1 Tempo @ 70%

Rest 90 seconds between sets

B. 3 Sets 

10 Burpee Box Jump Overs 24/20"

100m Farmers Walk 50/35#

10 Hang Clusters 95/115/135 - 65/75/85

**Increase weight each set.  Goal is to be able to cycle barbell with a taxed grip and high heart rate. 

Rest 3 mins Between sets

C. Accessory 

Back 

3 x Max Reps  Wide Grip Pull Ups 

  • Superset 5 negative descent pull ups @ 5 second tempo 

3 x 15 Pendlay Rows 

  • Superset with burnout Seated Banded Rows 

Lower Back 

3 x 15 Back Ext w/ 20-30 second superman hold on last rep