Wednesday 230518

Back Squat

10-10-10-20


Run

8 Rounds: 

200m @ 7-9 

1:00 Rest OR alternate with partner


Extra Work:

EMOM 15, alternating: 

a) Pull Variant 

b) Push Variant 

c) Back Extension Variant 

Choose pull variant from the following: 

-Incline Ring Row, 15 reps (body should be at 45 degree angle)

-Supine Ring Row, 10 reps (shoulders should be 3-4" off ground at bottom) 

-Elevated Ring Row, 5 reps (feet on box at hip height) 

-Piked Assisted Pullup, 4 reps with 0:10 negative on each 

-Chin Negative, 4 reps with 0:10 negative on each 

-Chin-Up, 5 reps 

-Pull-Up, 5 reps 

-Chest-to-Bar Chin-Up, 5 reps 

-Chest-to-Bar Pull-Up, 5 reps 

-Chest-to-Bar Chin-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom) 

-Chest-to-Bar Pull-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom) 

Choose push variant from the following: 

-Incline Pushup, 15 reps 

-Knee Pushup, 15 reps 

-Pushup, 10 reps 

-Bench Dip, 10 reps 

-Dip Negative, 4 reps with 0:10 negative on each 

-Strict Dip, 5 reps 

-Ring Dip Negative, 4 reps with 0:10 negative on each 

-Strict Ring Dip, 5 reps 

-Wide Elbow Strict Ring Dip, 5 reps 

-Wide Elbow Strict Ring Dip, 5 reps @ 31X1 (three second eccentric, pause at bottom, accelerate up, pause at top) 

Choose push variant from the following: 

-Superman Hold, 0:30 

-Superman Extension, 20 Reps with pause at top 

-Back Extension, 15 reps 

-Back Extension, 10 reps @ 31X1 

-Weighted Back Extension -Jefferson Curl, 5 slow reps