Tuesday – 020717

Putting those GHD’s to good work with some weighted tempo hip extensions.

Strength
Barbell Bent Over Row

This will be with a supinated grip. Start off with 15 reps but then add weight and decrease your reps until you end with a couple sets of 8 at a heavy weight. There will be no score for this.

Workout of the Day
5 rounds of:
In 3 minutes, perform
15 toes-to-bar
50 double-unders
AMRAP of shoulder to overhead (165/113) in remaining time.

Rest 2 minutes between rounds.

In the first couple rounds, I would like you to leave yourself NO LESS THAN 1:30 to 1:45 to do the STO.  The amount of T2B you choose to do should be an amount you can push and do unbroken fresh, but will more than likely have to break the last couple of rounds.  At most, you shouldn’t really be breaking more than twice in any round.  Same goes for double-unders, cut the reps down if you aren’t good at them.  If you can’t do double-unders, you will do 65 single-unders instead.  The weight should be challenging which means you should only be able to be decent sets with if you are doing PUSH JERKS.  If you can knock out 8 push presses, you either went too light or are a beast and are Rx’ing the load.

Post your scores to the Whiteboard.

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