Workout of the Day: Saturday, 1.11.14

WORKOUT OF THE DAY:

10am squatting :

1. Movement prep: learn to flamenco with Voz.  Then,

2.  Back squat, Work up to a peak of 1 rep.

3.  Using 90% of peak, Perform 8-15 singles within 10m time limit. No missed reps!

4.  Using a wall ball or kettlebell, perform 7 sets of 3 goblet jump squats.  30-45 seconds between reps.  Load No heavier than 1/3 of peak back squat.

STRONGMAN WORKOUT OF THE DAY:

AMRAP 20m:

5 weighted chin-ups (45/25lbs*)
10 strict weighted pushups*
1 lap plate carry, overhead
1 lap plate carry, on chest
1 lap plate carry, at waist

*or use 5-10 rep max

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