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Lundi 24 novembre 2014

A] 10 - 15 Minutes of :

Warm-Up / « Dynamic Mobility »

 

B] Back Squats

 

Option 1

Intermediaire / Avancé

 

Set 1 - 5 reps @ 75%

Set 2 - 3 reps @ 85%

Set 3 - 1 rep @ 95%

Set 4 - 1 rep @ 101 - 104%

Set 5 - Max Unbroken reps @ 90%

 

Option 2 

Débutant

 

Set 1 - 5 reps 

Set 2 - 3 reps

Set 3 - 1 rep

Set 4 - 1 rep

Set 5 - Max Unbroken reps (Same weight as set 3)

 

TIME CAP : 20 Minutes

 

C] For time of :

42  Alternate Front Rack Reverse Lunge (Total) @ 135/95

21 Shoulder-to-Overhead @ 135/95

30 Alternate Front Rack Reverse Lunge (Total) @ 135/95

15 Shoulder-to-Overhead @ 135/95

18 Alternate Front Rack Reverse Lunge (Total) @ 135/95

9 Shoulder-to-Overhead @ 135/95

 

NOTE - Front Rack Reverse Lunge - Video

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