Sunday, March 19, 2017

Monday March 20th 2017

Redo Cf Open 17.4
+
10-15 minute cool down 
+
EMOM x 16 min:
1st min: Double arm Front Rack Carry w/ KB, :30 slow walk 
2nd min: Ring Rows, 12 reps on moderate setting 
3rd min: FLR on rings, :30-:45 
4th min: Push up Variation, 12 reps on either -- Dip, Ring Push or push up. whichever is suitable

A. Below Knee Hang Squat Snatch, 1 rep every :90 until failure; start at 65% of 1rm Sq. Sn and add 5-10lb/set
B. B
ack squat, 3-3-3-2-2-2 rest 2-3 min b/t sets 

C. EMOM x 16 min:
1st min: Double arm Front Rack Carry w/ KB, :30 slow walk 
2nd min: Ring Rows, 12 reps on moderate setting 
3rd min: FLR on rings, :30-:45 
4th min: Push up Variation, 12 reps on either -- Dip, Ring Push or push up. whichever is suitable

3 comments:

  1. A. 70...+5s...120 (10#pr)
    B. 115,130, 145, 155, 165, 175
    C. 30# kb, reg pushups

    ReplyDelete
  2. A. 185
    B. Light squat, still sore from prior workouts
    - 70lb KB

    ReplyDelete