Monday, August 31st, 2015

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Week 3/4.

A.
Performance:
Front Squat: Heavy 3
-10 Sets X 90 seconds
-Add 5-10lbs each week building from week 1.
-Make your last and final set your plus set.
*Be consistent with your increases each week!

Competition:
Front Squat with pace: Heavy Double
-Pace: 3 seconds down + 2 second isometric hold at bottom
-10 Sets X 90 seconds
*Attempt to beat your last weeks Heavy double by your last set!

B.
Performance:
3 Rounds: 40 ON/ 20 OFF at each station
Forward/Back Front Rack KB Lunge
-Wide Grip Strict Pullups
-Strict shoulder press with KB (same weight as station 1)
-Hollow body flutter kicks
-Plank X 1 minute
-Rest X 1 minute

Competition:
3 Rounds: 40 ON/ 20 OFF at each station
-Barbell Front Rack Step ups 20″ 95/65lbs
(Add 5-10lbs to weight used on week 1)
-Legless Rope Climbs
-Strict shoulder press  (same weight as station 1)
-Med ball Flutter kicks
-Plank Saw with medball X 1 minute
-Rest X 1 minute

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