Thursday 19OCT17
10/18/2017
Emphasis: Pull, Squat, Hinge, Carry; Work Capacity; Chassis Integrity A) Prep 2×30′ walking lunges 2×30′ crawl PVC pulses B) Strength 1 RFQ12 5/5 bent over
Emphasis: Pull, Squat, Hinge, Carry; Work Capacity; Chassis Integrity A) Prep 2×30′ walking lunges 2×30′ crawl PVC pulses B) Strength 1 RFQ12 5/5 bent over
Emphasis: Push, Hinge, Carry; Ab Isolation; Endurance A) Prep 3m Flow 5 rounds of: 5+1 3/3 haloes Sadist Circles B) Strength RFQ20 3 double military
Emphasis: Squat, Hinge, Ground; Chassis Integrity; Work Capacity A) Prep 5m flow 3 rounds of 10+1 and 3/3 haloes Sadist circles B) Strength RFQ15 1/1
Emphasis: Pull, Squat, Ground; Chassis Integrity; Work Capacity A) Prep 5m flow PVC pulses and t-spine rotations 3x 10+1 and 30′ crawl B) Strength, RFQ15
Monday Tuesday Wednesday Thursday Friday FREQUENCY Push Tuesday Wednesday Friday 3 Pull Monday Thursday Friday 3 Squat Monday Tuesday Thursday 3 Hinge Tuesday Wednesday Thursday
Emphasis: Pull, Push, Carry, Ground; Endurance; Ab Isolation A) Prep: CAP5 Flow B) Strength: RFQ15 (20) Double military press and double row ladders, 1/2/3 Note: