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Friday 1/22/16

21
Jan

Friday 1/22/16

Box News: Sunday morning 9 AM Boot Camp / 10 AM Open Gym have been canceled this week.

Performance

A.) Pause Front Squats

3 sets of 3 reps with a 3 second pause at bottom

3 sets of 1  rep with a 2 second pause at bottom

 

B.) 3 rounds of:

30 sec: Chin over the bar hold

30 sec: Front squat hold 45/35#

30 sec: Plank hold

30 sec: Hip extension hold with 45/25# Bumper plate

 

Fitness

Front Squats

6 sets of 3 reps

 

B.) 2 rounds of:

30 sec: Ring row hold

30 sec: Squat hold with a medicine ball

30 sec: Plank hold

30 sec: Superman hold

* Scale working time if needed

 

 

 

 

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