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FRIDAY 190809

Warm-up:

Individual…

Row 500m
High Box Pigeon Stretch

Group…

Coaches Choice for warm-up

 

Strength and Skill:

Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

Time cap of 15 minutes.

Fitness:

For time:
1000 Meter Row
50 Alternating Pistols or Cossack Squats
50 Alternating Dumbbell Snatches
50 Goblet Squats

Performance:

For time:
1000 Meter Row
50 Alternating Pistols or Single leg high box step ups
50 Alternating Dumbbell Snatches (50/35 lbs)
50 Goblet Squats (50/35 lbs)

Time cap of 15 minutes.


Mobility:

Mash Quads
Roll Posterior
LAX to glutes

 

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