Strength: 3x5's of . . .
- backsquats, SOHP with barbell rows assistance work (3x 8-10 reps)
- powercleans (full or hang), deadlifts, benchpress
MetCon: Double Pyramid, reps of 2-4-6-8-10-8-6-4-2 twice . . .
- weighted step-ups (L+R=1 rep)
- pushups (modified)
- ring rows
We've done this rep scheme before, but with different combinations of movements. For example, on October 17 last fall, it was step-ups, push-ups, and sit-ups; on January 16 more recently, it was step-ups, rows, and sit-ups. These are all basic fundamental movements we love to combine in a variety of ways. You can't say we don't like to mix things up for y'all!
KZ - 18:26 (step-ups @ 18" with 6kg dbs)
SS - 20:32 (step-ups @ 17.5", unweighted due to wonky knee)
BHeg - 22:38 (step-ups @ 17" with 5kg dbs)
Coach R - 17:35 (step-ups @ 18" with 25# plate, horizontal ring rows)
No comments:
Post a Comment