Wednesday 5.30

Wednesday 5.30



Strength : Low Bar back Squat, extended pauses

  • Warmup for 5-10 minutes to 75% 1rm, then do reps with following pause scheme (pause is for each rep in set). Increase but it won’t be a lot each round.

1: 15 seconds
2: 10 seconds
3: 5 Seconds
4: 2 Seconds
5: No Pause


WOD : 3 Rounds
25 KB Swing 53/35
Run 400m
30 Air Squats
7 Deadlift 275/185



Core Work : 3 Rounds
15 V Outs (rings)
20 V Ups
25 Bicycle Situps with 1s hold at each side
30s Hollow Hold (accumulate)

Conditioning: For Max Combined Reps, 50s work, 10s rest/transition until rest minute, 5 rounds total

Goblet Squat 53/35 KB
AB Sprint
– Rest 1 full minute


The Program

1. Strength and WOD

2. 50 Walking Lunges, 185/135

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