March 25, 2011

Squats / Deads / Prowler

Warm Up

Mobility and Line Drills

Strength and Conditioning Workout

Back Squats 10 Sets of 3 Reps (Speed Sets)
Immediately
Dead Lifts 5 Sets of 2 Reps (Speed Sets)
Rest 5 Mins
Heavy Prowler High Bar Push 4 x 50 Meters 180M/90W (2 – 3 min rest between)

Coaches Notes:  On the Speed Sets athletes should group up 4 – 5 per station.  Each athlete should find a challenging weight and rotate through the 10 Sets of Back Squats.  Immediately after completing 10 Sets of Back Squats more directly to 5 Sets of Dead Lifts.

    Filed under: Main

    3 Responses to “Squats / Deads / Prowler”

    1. Jake, on March 26th, 2011 at 2:02 am :

      Did the BNSJ & DL with the SP and KTE WOD

      BNSJ: 315
      DL: Used 405 for the five sets

      WOD: 5:16 w/135

    2. Josh, on March 26th, 2011 at 2:32 am :

      2 rounds of 180 on the prowler…..then i died

    3. G, on March 26th, 2011 at 2:38 am :

      What were all those acronyms above?

      Sq 225 / D 315 then
      7:56 Rx Prowler – I will never complain about 90 again

    Leave a Reply

    « »