Explosive Thru the Mid

boys lifting
bros being bros

Warm-up
Tabata
first half – Bottom of Squat Hold
2nd half – T’s, Ys, Is, Ws

-OH Stretch (athlete’s choice)

Strength
1. DB Strict Press
5-5-5-5-5

2. One minute of Back Squats
Hold the bar on your back in the bottom of a squat for the entire minute, standing every 15 seconds (:15,:30,:45, :00)

Work up to your heaviest load. Rest as needed between sets. 5 true attempts

WOD
2-4-6-8-10
Squat Clean
Ring Muscle-up

Games (205,135)
Regional (185,120) 1-2-3-4-5 MUPs
Open (165,105) 1 MUP every rounds, or strict chest to bar chin-ups x2
Masters- Chest to Bar Pull-ups x2

7 Comments

  • Andrea

    01/10/2015 @ 2:20 am

    45s, 50 (2 sets of 4 reps)
    21:00games.. those last 10 mups took way too long

  • Heather

    01/10/2015 @ 2:00 am

    DB: 35
    Squat: 105

    Wod: 17:56 Regionals
    I was happy to hit all these mups today without failing any…the turnover is starting to feel good!

  • goose

    01/09/2015 @ 8:02 pm

    70’s
    265
    11:31 games

  • Mike Quigley

    01/09/2015 @ 5:34 pm

    60 on the DB
    155 on the back squat
    18:34 WOD @185 with bar MUPs in place of rings.

  • biscoe

    01/09/2015 @ 4:57 pm

    1st day back in about 10 days – flu bug hit me hard to kick off 2015…

    db strict press x5: 75
    bottom pause squat x4: 225
    only did 1/2 the wod

  • Kurt Brumme

    01/09/2015 @ 2:19 pm

    DB Strict Press: 55
    BSquat: 155
    WOD: 22:22 regional

  • Marc Piccuirro

    01/09/2015 @ 12:41 pm

    DB Press: 60
    Squat: 205
    WOD: 11:33 Rx

Comments are closed.

X