Tuesday January 15th 2019

WISHING  ALLISON MATSUO A VERY A HAPPY BIRTHDAY YOU ARE AN AMAZING STRONG WOMAN MAKING TIME TO FIT A WORKOUT IN WITH 4 VERY YOUNG CHILDREN, WHAT A TRUE INSPIRATION TO YOUR KIDS AND OUR COMMUNITY!!

 

ROWING

500 meters

 

3 Rounds NOT for time:
10 ATYT
10 Bar Tap
5 Squat therapy squats
*@ 31X1
*0:03 down, 0:01 bottom, fast up and 0:01 back down.

10 step ups

WARM UP SETS FOR CONDITIONING

Warm-up sets:
3 Front squat (95lbs/65lbs)
3 Sumo deadlift high pull (95lbs/65lbs)
3 Box jump (24″/20″)
3 Push press (95lbs/65lbs)

3 Front squat (135lbs/95lbs)
3 Sumo deadlift high pull (135lbs/95lbs)
3 Box jump (30″/24″)
3 Push press (135lbs/95lbs)

“HEAVY FIGHT GONE BAD”

3 Rounds for max reps:
1:00 Front squat (135lbs/95lbs)
1:00 Sumo deadlift high pull (135lbs/95lbs)
1:00 Box jump (30″/24″)
1:00 Push press (135lbs/95lbs)
1:00 Row (calories)
1:00 Rest

Notes:
This is an exercise in strategy. Some can manage with weight with some efficiency, performing 8-12 reps consecutively. Others might choose to do short sets of 3-5 with short rests. Your recovery speed should dictate your strategy.

If not sure, be conservative and keep heart rate low and perform shorts sets of 5 front squats, followed by a squat clean +5 reps…. singles on the sumo deadlift high pulls, and 5 push press, followed by power clean +5 reps. Give it all on the last round.

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