Wednesday 03-16-16

los fettingeros squatting club - iced coffee in hand, V neck, good tunes, and 170kg warming sets

los fettingeros squatting club - iced coffee in hand, V neck, good tunes, and 170kg warming sets

training; 

a1. box step ups (knee height) @ 4212: 5 reps/leg; rest 30 seconds between legs, 2 minutes between sets

a2. weighted bar dips: 5 reps (sets across on load) ; rest 2 minutes

@ 70-80%, somewhat hard pace; 

800m run

50 box jumps

75 ab mat sit ups

notes; 

- box step up tempo is 4 seconds eccentric, 1 second concentric, pause 2 seconds on the ground and at the top of the box

- if you don't have weighted bar dips, dial it back to bodyweight dips upwards of 5 reps, and otherwise encorporate negatives today's (slow eccentric, assistance on the way up) 

- last triplet is not meant to be all out; you should be heavy breathing but never feel out of gas; I've seen people pace BJ's as to what seems like to slow, I would encourage you to over pace a bit

post load for step ups and dips and time (with after feeling) to comments