02 Oct 2014 – 'Volkswagen'

No, no, not THAT type of Volkswagen! This type...

WORKOUT OF THE DAY

A) Beginner

A1) Front squat: 5 x 5
A2) Horizontal pull

A) Intermediate / Advanced

A1) Front squat: 5-8 x 65-75%, totalling 18-24 reps.
A2) Horizontal pull

B) Advanced only

B1) Tempo Method – Front squat
– 3-5 sets of 8-10 reps @ 50% 1RM
– Tempo 2020

C) All Athletes:

"Volkswagen"

21, 15, 9 reps of:
Bench Press @ bodyweight
Pull-ups
(12 min cap)

* Be sure to log your results in Beyond the Whiteboard!