15
May
Monday “Murph Prep Nicole” 5-16-16
Monday, May 16, 2016
Machine StrengthÂ
A) BACK SQUAT
3 X 5 : MODERATE WEIGHT
B) WALKING LUNGES
2 X 10 (use weight if able-BBorDB)
Comp SrengthÂ
FRONT/BACK SQUAT COMBO
*Perform 7 Front Squats @65%, then perform 13 back squats. Rack bar and then do back squats.
4 X 7/13 : 65%
WOD
“MURPH PREP NICOLE”
Machine
AMRAP 12
ME Ring Rows/barbell pullups (do NOT do eccentric pullups here, will explain in class)
ME Perfect Pushups (semi-hollow position, chest to deck, full extension of the elbow, no snaking or partial ROM, can be scaled from the knees) or Box dips
200m run
AMRAP 12
ME Ring Rows/barbell pullups (do NOT do eccentric pullups here, will explain in class)
ME Perfect Pushups (semi-hollow position, chest to deck, full extension of the elbow, no snaking or partial ROM, can be scaled from the knees) or Box dips
200m run
Comp:
AMRAP 15
ME pullups
ME dips
400m run