4.3.17

SESSION 1: GYM

Warm-Up:

  1. Squat Routine 2.0
  2. 3x:
    HUG Hip Mobility Drill
    10 Goblet Squat with KB
    10 KB Sumo Deadlift with toes against wall

LIFT:

  1. Warm up from empty bar to your working weight.
  2. Put on a belt.  1 all-out set at working weight.
  3. Immediately take about 20% off the bar- do another all out set.  Be careful on form for these!
  4. 2x: Front squat to failure- looking for a heavy set of 8+ reps 
  5. 5x: 20 weighted situps

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SESSION 2: RUN

Warm-Up:
5 Minute Jog

10 Minutes AMRAP:
200m Run
Equal Rest time*

 

*While today's run session is not "technically" an AMRAP, since it involves set rest periods, you should basically be keeping an eye on the clock and stop when you've been working 10 minutes.  The faster your run, the shorter your rest periods, the more rounds you'll finish in 10 minutes.

Posted on April 3, 2017 .