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Kirkwood

Tempo Strength + 20 Minute Strength Rounds 

Thursday, January 30

12 Minute Tempo Strength:  Goblet Squat & Push Up

  • 1 Minute Rest BTWN Goblet Squat & Push Up

Goblet Squat: 

5 RNDS:  4 Reps On 4/2/4/0 Tempo = :40 Work / :20 Rest  R(53+/45+) W(45+/35+) B(35+/25+) or Bodyweight/TRX

  • = 20 Reps Total

Push Ups: 

4 RNDS:  5 Reps On 5/1/1/1 Tempo = :40 Work / :20 Rest R: Tennis Ball Depth/Weighted W: Yoga Block Depth B: Negatives (down for :5 sec/hold for :1 sec/drop to knees and press up for :1 sec)  **When form starts to fail, move up to TRX chest press**

  • = 20 Reps Total 

 

Followed By:

20 Minute Strength Rounds 

  • 5x (ES) Single Leg Deadlift Progression: (Assisted–BW Reaching–1KB) 
    • 1KB Weights: R:(53+/45+) W:(40+/35+) B:(25+/20+)
  • 10x TRX Rows
  • 10x Band Pull Aparts
  • 5x (ES) Skater Squats Progression:  TRX assisted to high mat >> BW with counter weight (8-10lb. dumbbell) to high mat >> BW w/ counter weight to progressively lower mat depth

Details

Date:
Thursday, January 30
View Calendar:
,

Location:

Kirkwood
2191 College Ave NE
Atlanta, GA 30317 United States
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