Tuesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation ( ankles, hips )
Over All Dynamic Body Activation ( ankles, hips )
"Tabata " Core Alternate 8 Sets of :
:20 KB Tea cups side bends
:10 Rest
:20 KB Bootstrappers
2 sets:
:30 alternating groiners
5 inchworms + 1 push-up each
10 cossack squats
– Hold a plate in front of the body for added difficulty.
BACK SQUAT REVIEW
Unracking the bar
Initiating squat
Failing a heavy set
Warm-up
BUILD UP
On a 9:00 clock:
4-5 sets:
5 back squat (building to 80%)
– Rest 1:00-1:30 between sets.
On a 9:00 clock:
4-5 sets:
5 back squat (building to 80%)
– Rest 1:00-1:30 between sets.
Weightlifting
Back Squat (5 sets for load x 5 reps)
Finisher
Metcon
2 sets:
20 banded side steps (moving left)
15 GHD hip extensions or BB Situp
20 banded side steps (moving right)
15 good mornings (light)
20 banded side steps (moving left)
15 GHD hip extensions or BB Situp
20 banded side steps (moving right)
15 good mornings (light)
Cool Down
2 sets:
:30 standing quad stretch/side
:30 couch stretch/side
:30 standing quad stretch/side
:30 couch stretch/side
All sets across at 80% or more.
Rest 2:00-3:00 between sets.
Only increase load if the first 3 sets are relatively easy.
Maximize total pounds lifted for all 5 sets.
RX
5 sets for load:
5 back squats
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d