Friday, September 9th

Strength: Lower Body Super Set: A) Back Rack BB Reverse Lunge 4×12 (6/leg) B) Weighted Wall Sit 45/35 – 30s Rest 2 minutes

For our lower body strength, run a clock to time both the wall sits and the rest. Lunges, ensure that the knee touches the ground but does not crash or rest. We should be driving UP, not forward, using our glutes to complete the rep. Wall sits must be done below parallel, weight determined by the athlete.

ARMAP 9 9/7 Cal Bike | 12/10 Cal Row 6 Hang Power Snatch 115/75 3 Bar Muscle Ups | 3 C2B Pull Ups + 3 Dips

Workout – On Tuesday we had snatches and bar muscle ups when we were at our most fatigued. Today, we’ll be running through a similar workout fresh, so lets try and push the pace today. We’re looking to really push the snatches and muscle ups today, using a 70-80% pace on the bike to try and recover a little bit.