12.10.18 – 12.15.18

Monday, 12.10.18 CF GROUP Warm up 3 rounds: 30 single unders 10 AS 5 burpees   With empty barbell: 5 HPC 5 FS 5 STO 5 thruster 5 back squat 5 BTN PP 5 BTN thruster   Back Squat: In 15 minutes or less, establish a 7-RM Back Squat Rest 3 minutes, and then… Every[…]

11.19.18 – 11.22.18

Monday, 11.19.18 Warm up   Back Squat: In 15-20 minutes… Establish a 10-RM Back Squat You should know your goal based on your November 5 effort. Aim for slightly higher than that number. Rest 3 minutes then. . . Every 4 minutes, for 8 minutes (2 sets): Back Squat x 10 reps @ 92.5% of[…]

11.12.13- 11.17.18

Monday, 11.12.18 Warm up Pigeon 90 sec each side Lunge and Twist x 10 Leg swings 20 each side Squat Sit (sit in bottom of the squat keep back and spine extended, reach arms overhead to deepen stretch) x 1 min Cossack Squats x 20 (10 per leg) https://www.gbpersonaltraining.com/cossack-squat-exercise/ Duck Walks 20-40 steps 10 BB[…]