Tuesday Dec 13, 2016
Back Squats & Double Conditioning
Competition Class
Strength
E3M12M
E3M9M
8 Back Squats (start @ 70% 1RM, build)
3 Rounds for time:
10 Hang Squat Cleans 115/75 (Rx+ = 135/95)
20 Burpees over the bar
SKILLS & DRILLS
On a 20min clock:
3x5 beat swings, perfect & tight
3x5 dynamic beat swings, bigger ROM, big whip with slight elevation
3x3 scap pulls + 3 strict pull-ups
4x5 c2b band kick drill
then...
alternating sets without coming off bar
3 pull-ups + 3 C2B + 3 pu + 3 C2B ...
rest 2 min and repeat for 70% twice
For time:
50-40-30-20-10 Calorie Row
(rest exactly 1min between efforts)
