Tuesday 3-12-19

Life has it’s up and downs… We call them squats!

WARM UP 2x

200 m run

25 Jumping jacks

25 Plank jacks

10 Ring rows

10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
5 Squat therapy
10 Banded hamstring activation
10 Walking lunge with a twist
10 toy soldier (aka Frankenstein walk)

 

FRONT SQUAT –

Warm Up Sets:
Every 1:30 for 6:00 (4 sets):
Set 1: 4 Front squat (45% of 1RM front squat)
Set 2: 4 Front squat (55% of 1RM front squat)
Set 3: 4 Front squat (65% of 1RM front squat)
Set 4: 2 Front squat + 2 Back squats (75% of 1RM front squat)

 

2 FRONT SQUAT + 2 BACK SQUAT

Working Sets:
Every 3:00 for 9:00 (3 sets)
2 Front squats + 2 back squats

*Perform the 2 front squats, then rack the bar and complete 2 back squats at the same weight.

Set 1= 80% of 1-RM front squat
Set 2= 82.5% of 1-RM front squat
Set 3= 85% of 1-RM front squat

Notes:
We are maintaining our squat loading with minimal volume to decrease musculature fatigue and ensure performance on 19.4

 

CONDITIONING WOD FOR TIME

CASH IN

800 m Run

4 ROUNDS

10 C2B pull ups

30 Airsquats

CASH OUT

800 m Run

 

 

 

 

 

 

 

 

 

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