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TUESDAY 190129

Warm-up:

Individual…

Row or Bike

Stretch hips

Group…

Jog down and Back 3 times

High Knees Down

Spiderman Back

Tabata Planks (focus on solid neutral spine)

Review the Back squat

Take 7 minutes to build to working weights.

 

Strength and Skill:

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

We will be testing a 1RM squat soon so trust the process and don’t get greedy.

 

Take 16 Minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans
8 Dumbbell Front Squats
12 Alternating Lunges with Dumbbell Farmer’s Carry

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Hang Power Cleans (50/35 lb DBs)
8 Dumbbell Front Squats (50/35 lb DBs)
12 Alternating Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

 

Mobility:

Mash quads

Roll Posterior

Couch Stretch

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