Monday- “Squats” 11-23-15

VOD

Enter his gates with thanksgiving; go into his courts with praise. Give thanks to him and praise his name. For the Lord is good. His unfailing love continues forever, and his faithfulness continues to each generation.

– Psalm 100:4-5 NLT

Box Brief

Last week of this Strength Cycle before we do 2 weeks of Re-testing from 1st 2 weeks of October.

Competition Strength
and Anaerobic Core and Row

A) Back Squat: 5×3 @ 80%+

B) 3x

Row 150m, rest 10sec
30 sec AMRAP Toes 2 Bar, rest 90 sec

*Score T2B

C) 4 Rounds

Row 100m, rest 10 sec
30 sec Sit ups, rest 90 sec

*Score Sit ups

Machine
Strength and Conditioning

Back Squat: 8-10 reps @31×2 (10 minutes)

Alternating Tabata (Combined Score) (8 Rounds of each Movement but cycling though 1,2,3,1,2,3…ect.)…Workout finishes at 11:50 of a continuous clock.

1. Sit Ups
2. Ball Slams
3. Jump Rope Passes

Cashout

Planksgiving