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TUESDAY 180515

Warm-up:

Individual…

ROw or Bike

Crossover Symmetry

Box Top Pigeon Stretch

Group…

200m Jog

Spiderman Crawl Down

Bunny Hops Back

10 Scorpions

10 Squats

Karaoke Down and Back

Pigeon Stretch

Review the Pause Squat

 

Strength and Skill:

Every 3 minutes, for 18 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 3 sec descend and 2 sec pause

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.

 

Fitness:

Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

 

Performance:

Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

 

Mobility:

Roll Posterior

Mash Quads

LAX to Plantar Fascia

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