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I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
7 x Push-ups (CFGS)
10 x Air-Squats (Wall Therapy)
Impact/Focus: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5 (33×2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
Complete 3 rounds for time of
15 x DB Thrusters (50/35)
15 x Ring Dips
Post times to comments.
5 thoughts on “07.10.2017”
Who has the heavy end?
“Gull Wing” (appropriate name as it is singular, and that’s how I currently operate)
Modified for One Wing.
Run/30# Thrusters Rt. Arm/32 kg KB Suitcase lift Rt. Arm
Pause Back Squat: 185#.
“Gull Wing”: 14:37 (I think) Rx.
Pause Back Squat: 110
Gull Wing: 28:20 (20# DB’s and strict-ish dips)
Pause Back Squat: 175# x5
“Gull Wing”: 27:56 (Red Band Dips)