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Quad Strong Thursday!

19
Dec

Quad Strong Thursday!

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REMINDER TO BRING YOUR UGLY SWEATER ON SATURDAY’S XMAS PARTY!!!

 

STRENGTH

Front Squats

Warm Up

In NO MORE than 5 sets build to a heavish but NOT 10-RM. Make sure to work on Hip Flexor stretch while you rest here.!!

(12 min cap)

 

then…

 

Working Sets

10-10-10-10  – each set as  heavy as possible!! (add each round if all possible)

 

(15 min cap)

 

**Score is the heaviest set of 10 completed – please put on board next to your name

 

WOD

 

Tabata Part II

4 Rounds of :20 sec ON/:10 sec OFF

 

Jumping Lunges

 

Rest 1 min /EZ 100 m Run

 

4 Rounds of :20 sec ON / :10 sec OFF

 

Burpees

 

Rest 1 min/EZ 100 m Run

 

4 Rounds of :20 sec ON / :10 sec OFF

 

KBS (53/35)

 

Rest 1 min/EZ 100 m Run

 

AFTER PARTY

 

Reminder of class:

 

Work on a weakness –  Muscle Up Progression, Pull Ups, Dips, Skin the cat, Pistols, DU’s…If you have any question please ask as coach for various progressions…