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THURSDAY 170202

Warm-up:

Individual…

Assault Bike 2 minutes

15 Leg Swings

15 Squats

Group…

Banded Samson Stretch

Back Squat skill work building up to working sets

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Followed by…

Every 2 minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%

 

Fitness:

Three rounds for time of:
Run 400 Meters
20 Goblet Squats (heavy)

Performance:

Three rounds for time of:
Run 400 Meters
12 Front Squats (185/135 lbs)
12 Toes to Bar

Time cap of 16 minutes.

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

 

Box Brief:

********The new space is almost ready:  Looking to get the final inspections this week!

********Paleo Challenge is wrapping up so keep it up!

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