Workout of the Day


May 20, 2019

Sport

A: Pause Back Squat (6x2)

*Every 90 seconds
*5 second pause in bottom

Sets #1/2 - 65%
Sets #3/4 - 70%
Sets #5/6 - 75%

B: Metcon (Time)

15-12-9:
Power Snatch (115/85)
Box Jump Overs (24"/20")
... directly into...
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

C: Finisher

KB Bent Press - 3x5 (each side)
Plank - 3x:30s

*No rest in b/t exercises and 90 sec rest after Planks


Performance

A: Pause Back Squat (6x2)

*Every 90 seconds
*5 second pause in bottom

Sets #1/2 - 65%
Sets #3/4 - 70%
Sets #5/6 - 75%

B: Metcon (Time)

15-12-9:
Power Snatch (65/45)
Box Jump Overs (20"/16")
... directly into...
15-12-9:
Overhead Squats (65/45)
Barbell-Facing Burpees

C: Finisher

KB Bent Press - 3x5 (each side)
Plank - 3x:30s

*No rest in b/t exercises and 90 sec rest after Planks