Warm-up:
Individual…
Row or Bike
Couch Stretch both sides
10 High Box Step ups
Group…
Banded Hip Distraction on the rig
Monster Walks
Karaoke Down and Back
Spiderman Crawl Down
Butt Kickers back
Review the back squat
***On the 5th day of Christmas our coaches gave to us…a new Back Squat PR.
Strength and Skill:
Five sets of:
Back Squat @ 3 sec descend
Rest 2 minutes after all sets above 75% of 1-RM
For the back squat, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Take 17 Minutes to complete
Fitness:
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
Performance:
In teams of three, row as many meters as possible in 12 minutes:
Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
Mobility:
Mash Quads
Roll Posterior
Pigeon Stretch
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