Monday, March 28, 2016


5x5 Front Squats @ 60% + 25% band tension (Blue/Red)

2 Rounds:
1a) 10 per leg deficit weighted lunges (Feet on 25# plates)
1b) Barbell overhead sit up 8 RM (take 2-3 sets) (partner holds your feet)

For Time:
30 DB Shoulder to Overhead (40/25) (50/35) Rx+
120 m Shuttle Run (10-20-30 meter increments)
20 DB shoulder to overhead
120 m Shuttle Run
10 DB shoulder to overhead
120 m Shuttle Run

*Compare to 9-15-14

Tip of the Day
The one thing that can make you faster at the shuttle run, besides actually running faster, is your turn around technique.  If you get to the line to touch it and you shuffle your feet, you're wasting time.  If you have a plant foot that can hit the ground at the same time you tag and turn, you will be faster and more efficient.