Thursday, November 17, 2011
Drop it and Squat
Warm up: 3 x 5 of burpees, swings 30/20#, lateral lunges (5 ea)
3 x 30 s squat hold, Samson stretch
Skill/focus: Back Squat
2 x 5
Workout:
1 x 5 @75%
1 x 5 @ 80%
3 x max reps @85%
Tabata of Russian swings 2 pood/1.5 pood
Can't sit down or drop weight during the 10 s rest, 10 burpee penalty
Penalty burpees are done at end of tabata
Post squat reps/# swings/#burpees if applicable
Tough Mudder Group Run: Sunday, Nov. 20 at 8:00 am Lake Rodgers Park 15 K
https://www.hillsboroughcounty.org/parks/parkservices/regionalsites.cfm?facilitydetailid=523&selparks=-1&selcategory=-1&zipcode
Drop it and Squat
Warm up: 3 x 5 of burpees, swings 30/20#, lateral lunges (5 ea)
3 x 30 s squat hold, Samson stretch
Skill/focus: Back Squat
2 x 5
Workout:
1 x 5 @75%
1 x 5 @ 80%
3 x max reps @85%
Tabata of Russian swings 2 pood/1.5 pood
Can't sit down or drop weight during the 10 s rest, 10 burpee penalty
Penalty burpees are done at end of tabata
Post squat reps/# swings/#burpees if applicable
Image
Tough Mudder Group Run: Sunday, Nov. 20 at 8:00 am Lake Rodgers Park 15 K
https://www.hillsboroughcounty.org/parks/parkservices/regionalsites.cfm?facilitydetailid=523&selparks=-1&selcategory=-1&zipcode
Image
