Tuesday, January 26, 2016

Day 36


A. Warm-Up

3 min bike
100 walking lunges
15 Banded Hip Extensions
15 RDL + Bent row w/ full stop at top (empty barbell)

B. Strength

Pause Front Squat (10-10-5-3-3-3-1)

Ex. Bar, 95, 135, 185, 225, 275, 315... Then find today's "Heavy" single from there.

C. MetCon (Time)

21-15-9

Deadlift (275/185)
Strict Ring Dips

D. Accessory Work

3 x 15 Banded Good Morning
3 x 15 Hip Thrusts
3 x 20 Reverse Hyper 

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