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FRIDAY 181228

Warm-up:

Individual…

Bike 2 Minutes

Accumulate 2 minutes in bottom of squat

Group…

Spend 2 mins on ankle mobility with KB on knee

Then 10 seated ER/IR hip rotations (90/90 degree turns)

Then: 20 mountain climbers, knees to chest + 20 mountain climbers, feet outside of the hands

Double KB front rack walk down and back twice + :30 side plank/side + 10 reverse lunges + 5 inchworms

Complete 10 reps of squats facing a wall arms overhead, go SLOW, sit back in the heels. The wall will force you to keep your torso upright which will be very important in the front squat.

Review the Front Squat…

 

Strength and Skill:

Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.

Take 18 Minutes to complete.

 

Fitness:

Three rounds for time of:
Bike 1/2 mile or Row 500m
15 Goblet Squats

 

Performance:

Three rounds for time of:
50 Double Unders
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up/down such that the load is between 75-80% of your 1-RM Front Squat.)

Time cap of 12 minutes.

 

Mobility:

Mash Quads

LAX to Plantar Fascia/Shoulders

Roll posterior

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