WOD – 7 August

Monday 7 August 2017:

First day of July on-ramp classes

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65% (if box squats, use 21x tempo)
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the bottom of the squat

 

Facebook Comments

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>