Warm-up
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Duck Walk
2 rounds:
• 30 sec Squat Hold
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Week 7 of 12: Hatch
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 3 reps at 85% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 100% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Conditioning
10 min E2MOM:
• 15 Overhead Squats 95/65#
• Max Knees-to-Elbows
Every 2 min, perform 15 OHS then max hanging K2E in the time remaining. Continue for 10 min (5 rounds). Score is total number of K2E. Repeat from 03.12.19.