Tuesday, December 7, 2010

POSTERIOR CHAIN ENGAGEMENT

warm up
400m run
burpees x 10
abmat sit ups x 20
jumping pull ups x 30

focus
back squat

work
back squat
-bodyweight x 20
-bodyweight + 40# x 15
-bodyweight + 60# x 12
-bodyweight + 80# x 9

3 x 300yd shuttle run
-work:rest ratio is 1:2

2 comments:

  1. Anonymous07 December, 2010 08:31

    Rapids Crew ~

    El Tigre' (6-2/205bwt) ~ mod sqt / 54s
    Bath (5-8/160bwt) ~ mod sqt / 64s
    Feidt (6-0/210bwt) ~ mod sqt / 92s
    tb (5-10/190bwt) ~ Rx sqt / 61s
    Hansen* (5-11/170bwt) ~ Rx sqt / 58s
    Fiegl* (6-2/220bwt) ~ Rx sqt / 68s
    Biba* (6-0/175) ~ mod sqt / 58s

    ReplyDelete
  2. Anonymous08 December, 2010 11:12

    Travis G: mod squat/ 1:38. If you did this rx or anywhere near this please know you are my friggin strength to weight ratio Hero.

    ReplyDelete

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