12/15/14

By 12/14/2014 wod No Comments

Today we are going to start a new strength program and for the first cycle we are going to focus on squats and press.  We will have some heavy lifting days and others will be days for speed and accessory work for our lifts.

 

Strength:

Box Squat 12X2 at 50% of 1 Rep Max.  Perform sets on the minute and each set should be as quick as possible.

 

Conditioning:

3 Rounds for time:

400 m Run

30 OH walking lunge with (45/25# plate)

20 Sit ups

10 Bent over rows (135/95#)

 

Accessory: 

3X15  1a. Reverse hypers

1b. Banded good mornings

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