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THURSDAY 171214

Warm-up:

Individual…

Row or Bike

Couch Stretch both sides

10 High Box Step ups

Group…

Banded Hip Distraction on the rig

Monster Walks

Karaoke Down and Back

Spiderman Crawl Down

Butt Kickers back

Review the back squat

 

***On the 5th day of Christmas our coaches gave to us…a new Back Squat PR.

 

Strength and Skill:

Five sets of:
Back Squat @ 3 sec descend
Rest 2 minutes after all sets above 75% of 1-RM

For the back squat, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Take 17 Minutes to complete

Fitness:

In teams of three, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

 

Performance:

In teams of three, row as many meters as possible in 12 minutes:

Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.

 

Mobility:

Mash Quads

Roll Posterior

Pigeon Stretch

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