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WEDNESDAY 181024

Warm-up:

Individual…

Mash Quads and roll Posterior

LAX to Plantar Fascia

Group…

100m KB Front rack walk

Then: 5/5 clockwise-counterclockwise standing hip circles with leg + 10 sampson lunges + 10 spiderman lunges + 5/5 thoracic rotations from the bottom of the squat (arm reaching to the sky as you twist)

Review the front squat and begin building to starting percentages.

Take about 5-7 minutes to build in weight.

 

Strength and Skill:

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 4 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85%
*Set 6 – Max Reps @ 80%

 

Fitness:

Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Rowing (for calories)
60 Seconds of Jump Rope Practice (set a goal for number of reps completed)
400 Meter Run

 

Performance:

Every 5 minutes, for 20 minutes (4 sets) for max calories of:
60 Seconds of Assault Bike (for calories)
60 Double-Unders
400 Meter Run

 

Mobility:

Mash Quads

LAX to Plantar Fascia

Roll Posterior

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