20 Oct 2015 – Strength Aerobic Method

WORKOUT OF THE DAY: Strength Aerobic Method

A) Back squat

A1) 15 minutes to establish a heavy set of 3
A2) 3 x 10 @ 50% 1 rep-max with tempo 2020.
* Rest 1 minute between sets
* If you made all 3x10 last week, progress to 55%

B) Gymnastics Tempo

4 rounds of
10 Deficit push-up @ tempo 2020
- Rest 30 seconds -
10 Ring row @ tempo 2020
- Rest 1 minute -

C) Conditioning

Complete as many rounds as possible in 8 mins of:
Run 800m
In remaining time AMRAP: Goblet walking lunges (32/24 kg)