Thursday, October 10, 2013

becky tuck inversion

10×3 Front Squat @ 95%
NOTE: Next week is max week…be ready!!


Row 1000 m sprint
Rest as needed
Row 500 m sprint
Rest as needed
Row 250 m sprint

630 skills: monostructural movement

5 thoughts on “Thursday, October 10, 2013

    1. i’ll post this 411 as an annoucement next week too, but for the curious…
      the Burgener squat program will continue for the full 12 weeks. However, the work will not be programmed as part of the main class assignment, rather as “homework” posted on the same day it should be completed. Athletes electing to continue to program are strongly encouraged to avoid the max squat work & do their “homework” instead. And for the remainder of the program (a) prioritize coming in to do their squats rather than (or prior to) other metcons/skill/strength work, (b) minimize/avoid squats in between squat days, (c) scale metcons on squat days to prevent feeling totally monkey-stomped 🙂 hope this helps

  1. Warning to all: If done right, schedule 30 minutes post workout for gravity stretch! This is insane! I’m so glad it’s over with!

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