Monday 3-2-20

Warm up

2-3 Sets

15 Calorie Row

15 Glute Bridges

15 Air Squats

2-3 Sets

10 Lateral Box Step-ups (Each Side)

10 Single Arm Dumbbell Strict Press (Each Side)

Performed with Light Dumbbell

Strength

Tempo Back Squat

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

• Working a new movement today with the Pausing One and One Quarter Back Squat

• This movement is designed to strengthen the bottom most part of the back squat

• Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension

• There are pauses built in at two locations:

* Pause for 2 seconds in the bottom of the initial squat

* Pause for 2 seconds at the top of the “”one quarter”” squat

• These percentages are based on your 1RM Back Squat

• These 10 reps are on the clock, starting at the top of each minute

WOD

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Cal ROW

1 Minute Rest

• We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

• Keep a running count of your reps for each round and record them on a whiteboard during your rest period

• Youre score is total reps accumulated over the 5 rounds

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