LA Class: Oct 21, 2023
- Louie Fredric Chuaquico
- Oct 20, 2023
- 1 min read
Strength (12 min) 3x20 Front Rack lunges (95/65) Every after set 1 min plank Scoring: Checkbox Metcon 3rds for time 20 Toes to bars or 30 Knee Raise 10 Front Squats (155/105)
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See AllWeighted Ring Dip Build to a 5RM Weighted Ring Dip -then- 3 Sets Max unbroken Weighted Ring Dips @80% of 5RM from above -rest 2 minutes between sets- Tempo Weighted Strict Lean Away Pull Up 3 Sets 6 T
Basic Prehab/Activation 10 Cal Machine or 150m Run Air Runner 5/side Samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Push-Ups 20 Plank Shoulder taps 5 Inchworm pushups
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side T-spine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Push
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