|a better sit up (abs) pad. outstanding! |
after completing the last 16 wks we need a week off! this week will be a active recovery week. by active recovery i mean bar work. do some snatch, cj with the bar....work some speed into your lifts. rest and recovery and DESIRE TO COME BACK NEXT WEEK is the goal!!!
Warm Up: Row 500m (Sprint the last 100m), then range of motion drills. Next, perform the junk yard dog, then work up to 82% of your 1 RM back squat.
Strength: Back squat - 10 sets x 3 reps @ 82% 1 RM.
Work Capacity: Complete the following sprints for time...
1x 800m sprint
Rest 3 minutes
1x 400m sprint
Rest 2 minutes
1x 200m sprint
Rest 1 minute
1x 100m sprint
Core: 3 rounds - 20x GHD sit ups, 12x Reverse hypers (AHAP)