Wednesday 3/7/19

Warm up

200m run
20 SPCs
20 Banded GMs
20 Swimmers
200m run
20 SPCs
20 SA Swings
20 SA Thrusters
200m run
20 SPCs

Burgener W/U

PAUSING OVERHEAD SQUAT

7 Sets of 1 Rep
In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)
Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.

NANCY

5 Rounds:
400m Run
15 Overhead Squats 42.5/30kg