Monday, June 9, 2014

Will Cooper

Will Cooper

Workout of the Day

Strength
Back Squat 5 x 5 @ 70% of 1 rep max

Immediately after each set, 5 Renegade Rows (heavy-ish), then rest 60-90 seconds

Conditioning 
AMRAP in 12 minutes of:
40 Double-unders
20 DB Snatches – Alternating  (50 + / 40 + for Rx)
20 Pistol Squats – Alternating

Abs and Back:
Not for time:
3 x 20 Shoulder Touches (free standing if possible)
3 x 30 Standing Plate Twists
90 sec Superman Hold
90 sec P-bar L-sit

Less than two weeks till the competition..WooWoo!

Critical for runners. How to unglue those sticks:

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