Friday 15 November, 2013

Strength

4 sets of: 8/5 Front Squat/Back Squat @ 94% of the load for 11/12 – Rest :90

Explanation: Complete 8 Front Squats @ 94% of the load from 11/12, rack the bar, reset and complete 5 Back Squats @ the same weight. Do not rest while switching from Front to Back Squats.

Conditioning

L) 5 Rounds of:
ME Barbell Overhead Hold – Heaviest Possible
10 Hand Release Push-up
20 Sit-up
Rest 1:00

T1) 5 Rounds of:
ME Barbell Overhead Hold – Heaviest Possible
400m Run

T2) 5 Rounds of:
1:00 Barbell Overhead Hold – Heaviest Possible
Rest as needed

*For every round you do not complete the entire 1:00 Barbell Overhead Hold you will incur a 30 Hollow Rock penalty to be completed after the last round. If the Barbell Overhead Hold is not done unbroken, do not complete the remaining minute for the round.