Monday, Jack’duary 29 Gym Open @ 5:15pm

arm farm final

Jacob helps his pops finish up the last workout of “Arm Farm”

PREPARATION:

  • Run 1 lap or Row 250m
  • 10 Double KB Squats
  • 7 Back Squats with 50%
  • 5 reps of Hang Clean with the Griffin Handle on the Landmine Blaster

STRENGTH:

This is up from last week! Please note (and appreciate) that there is only 1 Max Unbroken set this week)

Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

REST 3:00 and then…

One set of:

  • Back Squat x Max Unbroken Reps @ 90%
    (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

Met-Con WOD:

PART A> 

3 rounds of the following:

  • 20 KB Swings @ 53/35
  • 2 laps of halls or 300m Row
  • 30 Air Squats
  • 20 Sit Ups with Plate Press

REST 3:00

PART B> 7:00 time cap

  • 5 Squat Clean and Jerk @ 95/55
  • 4 Squat Clean and Jerk @ 115/65
  • 3 Squat Clean and Jerk @ 135/75
  • 2 Squat Clean and Jerk @ 155/85
  • 1 Squat Clean and Jerk @ 175/95

REST 5:00

PART C> “Midline Mania”

  • 10 reps of Reverse Hyper or banded GHD
  • 10 TRX Push Ups with crunch
  • Handstand work (Push Ups, Walks, Wall Walks)
  • 10 Ring Dips or scaled version
  • 20 Rope Ab Crunches

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About crossfitcphs

PE Teacher at Carleton Place High School
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