Thursday the 12th of December

December 11, 2019

Strength : 7 X 3 Tempo Back Squat



Tempo is 4012



4 seconds eccentric ( lowering down)

0 no pause at bottom

1 Drive back up

2 Sec pause at top to reset



Work at 60-70% of 1RM



Every 2 mins



Conditioning : For Time



30 DB Snatch
10 Pistol or Pistol Progression 
20 DB Snatch 

10 Pistol Squats 

10 DB Snatch 

10 Pistol Squats 

 

* Time cap 8 mins 

 

Core : 4 rds 

 

15 Sec Floor L Sit 

15 Sec Flutter Kick

15 Sec Leg Raises 

15 Sec Russian Twist 

 

Rest 30 Sec after each complete Rd 

 

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