06/23/2017

 In Blog, Workout of the Day

Friday

Pre-Class Strength Training

4 sets:

5 – 8 x (Weighted) Chin-Up @3.1.x.1.

10- 12 x Close-Grip Bench Press @1.x.0.1.

10x Heavy Russian KBS

In-Class Session

Primary Strength

Take 15 Minutes to Build to a Heavy 3 Rep Max Back Squat

Take 15 Minutes to Build to a Heavy 2 Rep Max Press

[New Athletes DO NOT MAX-OUT. Build to the point when form remains intact, but is extremely challenging and repeat that load for another]

Midline Conditioning

3 Sets:

30/45″ Hollow Hold

[30/15″ Rest]

30/45″ Superman

[30/15″ Rest]

Post-Class Accessory Work

Aerobic Repeats

Every 8:00 for 40:00 (5 sets) Complete:

400m Run

15x Burpees

500/400m Row

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