Thursday
Warm-up
Warm-up
2 minutes Rowing Running Biking
1 set
1:00 couch stretch/per leg
1:00 pigeon pose/per leg
1:00 frog stretch
1 set
1:00 couch stretch/per leg
1:00 pigeon pose/per leg
1:00 frog stretch
6 Sets of:
:20 Banded squats w BP
:10 Rest
BACK SQUAT REVIEW empty or 30-50% on BB
3.4 back squats
3 above parallel back squats chest up
5 pause back squats
10 back squats
Warm-up
Warm-up
BACK SQUAT BUILDUP
3-4 sets:
3-5 back squats
– Rest :30-1:00 between sets.
3-4 sets:
3-5 back squats
– Rest :30-1:00 between sets.
Weightlifting
Back Squat (E3MOM 5 sets for load: 3 x 5 back squats)
Finisher
Metcon (Time)
Accumulate:
2:00 in a handstand
– Stomach facing the wall.
2:00 in a handstand
– Stomach facing the wall.
Cool Down
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back
1:00 couch stretch/leg
1:00 foam roll upper back
Either have athletes build to a 3-rep max for the day or find a moderately heavy weight and stay there for 5 sets.
Athletes should be squatting between 75-100% of their 1-rep max.
Get as many athletes upside down as possible during the post-workout skill session.