Todd 28

SLSC Blog

"Fixing a squat" By BodyRecomposition.com

A1. Deadlift
5,4,3, 30x0 tempo, Building, Rest 90s
*Reset each rep. Not touch-and-go.
A2. Bench press
5,4,3, 30x0 tempo, Building, Rest 90s

B. KB front rack walking lunge
3x8-10/leg, 2010 tempo, Building, Rest 60s b/w legs

C. 6 sets @ 95%:
30s airdyne
Rest 2:30

A1. Deadlift
8,7,6, 30x0 tempo, Building, Rest 90s
*Reset each rep. Not touch-and-go.
A2. Bench press
8,7,6, 30x0 tempo, Building, Rest 90s

B. Walking lunge w/ DBs
3x8-10/leg, 2010 tempo, Building, Rest 60s b/w legs

C. 6 sets @ 95%:
30s airdyne
Rest 2:30

"Life stress, training & recovery" By Optimum Sports Performance

A1. Back squat
5,4,3, Building, 30x0 tempo, Rest 90s
A2. Pendlay row
5,4,3, Building, 30x0 tempo, Rest 90s

B. EMOTM 24:
1st min: 3-5 ring muscle-ups
2nd min: 15s farmer's walk (heavy)
3rd min: 3-5 strict handstand push-ups
4th min: 10s airdyne all out

A. Push press + push jerk + split jerk
5x1.1.1, Buildinng, Rest 60-90s

*Build to a tough complex with perfect mechanics

B. EMOTM 24:
1st min: 15s farmer's walk (heavy)
2nd min: 5-7 push-ups, hand-release
3rd min: 15s airdyne all out
4th min: 5-7 ring rows, tough

A1. Back squat
5,4,3, Building, 30x0 tempo, Rest 90s
A2. Pendlay row
5,4,3, Building, 30x0 tempo, Rest 90s

B. 4 sets @ 90%
4 min AMRAP:
500m row/.5 mile airdyne
15 burpee box jumps (24/20)
Rest 2 min

A1. Back squat
8,7,6, Building, 30x0 tempo, Rest 90s
A2. Single-arm DB row
8/arm, 7/arm, 6/arm, Building, 30x0 tempo, Rest 90s

B. 4 sets @ 90%
4 min AMRAP:
500m row/.5 mile airdyne
15 burpees
10 box jumps, step down
Rest 2 min

"The proper high hang position" By Crossfit Invictus

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