Workout for Friday January 13th 2017
Skill/Lift:
A1) box squat
6 sets of 3 - 57.5% of 3RM B.S. @3313
or 3RM back squat if not complete
A2) kneeling scap push ups
6 sets of 5
6 sets of 3 - 57.5% of 3RM B.S. @3313
or 3RM back squat if not complete
A2) kneeling scap push ups
6 sets of 5
Conditioning:
15 min to complete
"Magic McGrady"
3 rounds
30 wall balls
20 russian swings
10 strict toes to bar
goal is 7-15 min
"Magic McGrady"
3 rounds
30 wall balls
20 russian swings
10 strict toes to bar
goal is 7-15 min
Accessory:
2 rounds
1 min active stand per foot
30s prone dowel hold
1 min active stand per foot
30s prone dowel hold