STRENGTH / SKILL
1A. Dips 4 x 10-12; full ROM- modify as needed/use wt if possible
paired with
1B. Bulgarian Squats 4×6-8 reps; use a load that gives you no more than 8 reps an no less than 6 reps.
then go to
2. 1-8 GTO Ladder; do one #135/95 GTO then, two GTO and 3 then 3
GTO ..how quiclky can you move up the ladder unbroken? = GTO (ground to
overhead)
WORKOUT
800m Run
20 SandBag Get Ups 50#
200m Run w/ 50# Sand bag
40 Sumo DL High pulls #55 (barbell )
400M Run w/ Bar; unload it
60 Step Ups on 20″ box (25lb plate)
600m Run w/ plate #25
80 Double Unders
20 SB Get Ups 50#
800m Run
Becky Blacksheep
ReplyDelete27:15
modification: #45 sumo deadlift high pulls
GOOD TIMES!
Palmer
ReplyDelete'The Leg Blaster'
Front Squat
3x5 (warm up set, then 75lbs, 85lbs, 90lbs)
Back Squat
3x5 (warm up set, then 90lbs, 95lbs, 100lbs)
Band resisted sprint 20m x 5
Then Starzz soccer practice for two hours
ran about 7 miles at 8.5-9 min mile pace.
ReplyDeletekaleigh:
ReplyDeletewarm up
pvc for form
10 deadlift snatch grip
10 deadlift/shrug/up on toes
10 high pulls
10 muscle snatchs
10 shoulder mobility
"angie"
100 pull ups- used band for help
100 push ups- 50 on knees
100 sit ups
100 squats
time- 28:32
Blacksheep
ReplyDeleteVariations
-sumo DL high pulls #45
-150 single jump ropes
36:49