Monday, September 16, 2013

9/16/13: MOSQUAT MONDAY / Competition Recovery pt 2

Strength
5x5 Back squat (high bar-and squat as deep as possible)

WORKLOAD 1
15 Minute EMOM
Min 1: 8 Front rack lunges with 185#
Min 2: 8 weighted ring dips (50# kettle)
Min 3: 8 strict toes to bar
*cycle thru these movements until 15 minutes are up

Rest 15 min

WORKLOAD 2
Same as yesterday


9/15/13: The Day After Competition Recovery WOD

WORKLOAD
Tabata This
8 Rounds of 20 seconds on/10 seconds rest of each of the following movements
1. Alternating Jump Step Ups (sim. to a box step up but with an explosive jump and alternate steps in mid air)
2. Push-ups
3. anchored sit-ups (feet anchored under 2 dumbells)
*complete 8 rounds of #1 before moving to push-ups.