Saturday, March 2, 2013

strength

melissa:
warm up 10:00

3×5 wall squats
3×10 goblet squats @ 44#
3×6 back squats @ 85#
x3 back squats @ 95#
x3 back squats @ 105#
x3 back squats @ 115#
x3 back squats @ 135#
x3 back squats @ 145#
3×6 back squats @ 65% of 3 rep max – 95#
3×5 strict push-ups
3×8 bench press @ 75#
3×4 bench press @ 85#
3×8 walking lunges @ 30# dbs – farmer carry
3×10 step-ups @ 25# – farmer carry
3×5 strict pull-ups
3×10 kipping pull-ups

:15 ski sprint/:45 rest
5 rounds

 

paul chase:
warm up:
x4 100 meter strides
c,d,j,l,i drills
x8 starts out of the blocks – 20 meter drive phase

drive to gym

3×5 front squats @ 95#
x3 front squats @ 115#
x3 front squats @ 135#
x3 front squats @ 185#
x3 front squats @ 225#
x3 front squats @ 255#
3×8 front squats @ 135#
3×5 bench press @ 115#
x3 bench press @ 135#
x3 bench press @ 165#
x3 bench press @ 195#
x3 bench press @ 205#
3×8 bench press @ 115#
3×8 walking lunges @ 45# dbs – farmer carry
3×8 incline bench press @ 40# dbs
3×8 weighted dips @ 20# dbs

cooldown: clean the gym.

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