Monday, August 5, 2013

8/5/13: MoSquat Mondays

Strength:
5x3 Back Squats


WorkLoad:
12 Muscle-Ups
12 Front Squats (225# from the ground-no rack)
9 Muscle-Ups
9 Front Squats
6 Muscle-Ups
6 Front Squats

Rest 10 Minutes

5 Rounds of:
30 seconds air dyne / 30 Seconds rest

straight into

4 rounds of:
30 seconds air dyne / 30 seconds rest
30 seconds burpees / 30 seconds rest
30 seconds ski erg / 30 seconds rest



8/4/13: Training

Strength
Rest!

WorkLoad
45 Minutes of SkiErg (or rowing or biking)
 * every 10 minutes stop and perform 10 GHDs/10 box Jumps(30")/10 DB Snatch (70#)


This is a good recovery workout. Take a break from the high intensity/heavy lifting training at least one time a week and do something long and slow. It will definitely help with your recovery.