Thursday 120719

Strength
1) Back squat: 1 x 3 @ 90%, 1 x 3 @ 95%, 1 x 1 @ 100%, 2 x 1 @ 105% of 3RM, rest 2 – 3 min
2) Front squat: 5 x 2, heavier than last week, rest 60 sec

Midline
4 x 10 “Hug-A-Twinkie” (video)
4 x 10 GHD sit-up

Conditioning A
“Nate” intervals
10 rounds
90 sec of work/ 30 sec of rest
2 muscle-ups
4 hspu
8 KBS @ 32/24kg

Note: These are sprints. Do not pace. Begin successive rounds where you left off. For example, if you had 2 hspu’s at the end of the minute, finish the next two at the beginning of next round. If you do not have muscle-ups you must use progression with band. If you do not have handstands, do partial handstands with Abmat.

Conditioning B
Choose 1:
Run, Row or Bike (AD):
10 rounds
40 sec of work/ 20 sec of rest, all out efforts

Note: Conditioning A: Perform at least 3 of these workouts for the week. Conditioning B: Perform at least 2, but not all 3, of these workouts for the week. If you are performing conditioning A&B workouts in 1 day, perform A first with at least a 2 hour rest before B.