Monday 02/11/13

Agility


Back Squat
2 x 5, 1 x 5+


4 round for time of:
10 1-arm DB Hang Power Snatch - Right arm
10 1-arm DB Hang Power Snatch - Left arm
20 Push-ups
40 Squats

Loading for the DB snatches is 25% of your BW.


Finale:  Mob for 8 minutes - your choice of mob.  Be aggressive with your junky shoulders/calves/hammies/etc. - improving your quality of movement improves your quality of life.


The crew - kicking off a metcon with some lunges.  Way to go everyone!

3 comments:

AndyB said...

225 x 8

12:11 with 35's ... Could have gone with 40's.

Until Thurs ...

Rowdy said...

Back Squats 2x5, 1x5+ 185x5,185x5, 185x3

4 RFT of:
10 1-arm DB Hang Pwr Snatch - Rt Arm
10 1-arm DB Hang Pwr Snatch - Lt Arm
20 Push-Ups
40 Sqats

Used 20# DB Time: 11:18, Probably could have up'd the DB weight a little to 25 or 30 but then I didn't know it at the time.

Tracy said...

Back squats
53#x8

4 RFT
10 1 arm DB hang power snatch each arm
20 push ups
40 squats
15:00

 
Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved