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FRIDAY 181109

Warm-up:

Individual…

Ror or Bike

Crossover Symmetry

Group…

Foam roll your quad for 30 seconds on each side then foam roll your adductors for 30 seconds on each side to loosen up the legs a bit.

5/5 standing hip circles in each direction on each leg

10 ER/IR hip rotations

:45 side plank/side

30 mountain climbers

Then: 10 narrow stance squats

10 sumo stance squats

Review the Front Squat and build to starting loads

 

Strength and Skill:

Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

Take 16 minutes to complete.

 

Fitness:

For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row

 

Performance:

“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

*This is a retest day*

Time cap of 12 minutes.

 

Mobility:

Mash Quads

Roll Posterior

 

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