Monday August 23, 2010

This is the start of a new training cycle.  Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1. Work sets at 80%, 85%, 90% 1RM.

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2:
3 rounds for time:

• 16 Overhead Squats @ 50% 1RM or 60% 5RM
• 16 Box Jumps
• 16 Pull ups

Optional Accessory Work:
3 x 10-15 GHD Hip Extensions [30x3] – rest 90sec.