SKILL/STRENGTH
Back Squat
10-8-6-4-2
Increase loading each set. Each set should be difficult but successful. Full rest in between sets.
METCON
For Quality 15 minutes: Strength Focus
3-4 False Grip Ring Pull-ups
4 Back Squat (approx. 70-75% of max)
3-4 Dips (pause 2 seconds in the bottom)
20 Hollow Rocks
Substitutions: Pull-up work on bars (challenging), challenging push-ups off floor or harness bands, etc. Focus on push-up strength before dip strength.
UPCOMING
Stillwater Stair Climb is coming up Saturday, September 19th! We will meet at Pioneer Park at 3:30pm and walk down by Main Street around 4. The whole workout should take around 60-90 minutes, and afterwards we will plan on grilling out and socializing!
We hope to see all of you there for a really fun workout, and hang out after!
