pistol

Feb 01 2019

Tara and Katherine with some great form on front squats

Tara and Katherine with some great form on front squats

Deadlift 4x5-6 @ 75%
Then
Glute bridges 3x8 @ 60% deadlift

MERCURY I

3 rounds (12 min cap)
80m sprint
10 alternating pistols
20 DB rows
10 DB Romanian deadlifts
20 sec plank

MERCURY II

3 rounds (12 min cap)
80m sprint
10 alternating banded pistols
20 DB rows
10 DB Romanian deadlifts
20 sec plank

MERCURY III

3 rounds (12 min cap)
80m sprint
10 alternating bar pistols
20 DB rows
10 DB Romanian deadlifts
20 sec plank

WEEK 4 - SQUAT

Jordan sprinting down the turf with the prowler

Jordan sprinting down the turf with the prowler

Pause squat 3x4 @ 70%

Then

Squat 2x8 @ 70%

MERCURY I

AMRAP 12 minutes

10 pistols (5/leg)

20m walking lunge

30 sec wall sit

40 double unders

MERCURY II

AMRAP 12 minutes

10 assisted pistols (5/leg)

20m walking lunge

30 sec wall sit

80 single skips

MERCURY I

AMRAP 12 minutes

10 pistols to bench (5/leg)

20 Bulgarian squats (total)

30 sec wall sit

80 single skips

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WEEK 14 - SQUAT

Julianne, Paul, and Andrew working 42 minutes straight yesterday during a very tough workout!

Julianne, Paul, and Andrew working 42 minutes straight yesterday during a very tough workout!

Squat 2x1-3 @ 95%

MERCURY I
30 box jumps
25 calorie row
20 pistols (total)

MERCURY II
30 box jumps
25 calorie row
20 assisted pistols (total)

MERCURY III
30 step-ups per leg
25 calorie row
20 squats

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WEEK 6 - SQUAT

A busy 16:45 session getting some manmaker inchworms done

A busy 16:45 session getting some manmaker inchworms done

Box squat 5x5 @ 70-75%

AMRAP 3 minutes
12 box jumps
9 burpees
6 alternating lunges
Rest 2 minutes

AMRAP 3 minutes
12 jump squats
9 glute thrusts
6 plyometric lunges
Rest 2 minutes

AMRAP 3 minutes
12 squats
9 hollow rocks
6 bench pistols

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