Feb 6, 2018

Wednesday 2018.2.7


100 Side Straddle Hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then, as a group:
2 rounds not for time
8-10 GHD Hip extensions
8-10 Toes to Bar
8-10 Air squats




Here is a common lift in a higher volume rep scheme. Categorized as one of the “slow lifts,” the idea of this rep scheme is to develop muscular endurance, keeping your hands on the bar and excellent form throughout the set.  Rest as long as necessary to recover, but not long enough to cool off. Somewhere around 50-60% of your on rep max is a good target weight. As always, form dictates load. If form begins to suffer, reduce the weight.

Post loads to Comments.


Matthew Thom said...


Brandie Wempe said...


monroe said...

At Joint Base Anacostia Bolling: 155, 165, 175, 185, 195. Nice work, Brandie!

Brandie Wempe said...

Thank you!

Dwayne Beasley said...

On Thursday 185 205 225 245 205