A) 4 Rounds of:
10 Air Squats
– Rest 30 seconds
100m Run after every round of sit-ups.
5 sets x 3 reps
2 sets x 3 reps at 90% of heaviest 3 rep
Objective: build in repetitions of three until a challenging three rep is attained, then complete 2 more set of 3 at 90% of heaviest 3 rep of the day.
Keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
Every Minute on the Minute for 16 Minutes Alternate Stations:
Max Repetitions Muscle Snatch
Max Repetitions Thrusters
AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
Muscle Snatch: athletes should be able to complete touch and go sets. If athletes are completing workout AX, have them start from above the knees.
Thrusters: athletes should scale load to complete sets of 5-10 repetitions everytime they pick up the bar.
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