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TUESDAY 190611

Warm-up:

Individual…

Run 200m
Hip Mobility (Pigeon, Couch Stretch, etc) 3 minutes

Group…

Bear Crawl Down
10 Squats
Butt Kickers Back
10 Russian Baby Makers
Pigeon Stretch both sides
30 Sec Plank Hold
10 Squats with Pause in the bottom

Review the Front Squat Positions….

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 3 sec descend 1 sec pause in bottom

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

 

Fitness:

Three rounds for time of:
400 Meter Run
20 Goblet Squats (heavy)
10 Strict Pull-Ups

Performance:

Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (115/75 lbs)
15 Pull-Ups

Time cap of 15 minutes.

Mobility:

Mash Quads and IT Bands on Roller
Roll Posterior
Mash Lats on Roller

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