General (12:00)
1:00 Bike
1:00 Row
3 rounds
_________
:30 Pigeon stretch each leg
:30 Couch stretch each leg
__________
10 Walking lunge + overhead reach
10 Lateral lunge
10 Spiderman
10 Cossack slide
5 Cat cow
_________
Specific (6:00)
:10 Wall Sit
5 Air Squat (with pause)
5 Air Squat (no pause)
5 Back Squat at rack (with pause in bottom)
5 Back Squat
(15:00)
1×10
The goal today is to build to a heavy set of 10!
*Build up to a load that will challenge you for 10, but could potentially be done for 12. If you’ve been training for a while, consider trying to match previous 10rm’s or better them. If you are new, the goal is to use today as a baseline for where we will go in training in the following weeks.
“Noodle Legs” (11:00)
RXConditioning
:30 Wall sit
:30 Air squat
:30 Alternating step back lunge
:30 Rest
5 rounds for max reps
Intermediate
:30 Wall sit
:30 Air squat
:30 Alternating step back lunge
:30 Rest
5 rounds for max reps
Baseline
:30 Wall sit
:30 Air squat to box or ball
:30 Alternating step back lunge
1:00 Rest
3 rounds for max reps
(8:00)
3:00-5:00 easy bike or row
+
1-2:00 of kneeling heel sit (toes pointed away or under foot)
Demo: – YouTube
Today’s strength will be a bit different as we will go deep into the conditioning aspect of strength with a 10 rep max! It sounds strange, but this is reflective of many different aspects of our fitness from strength to strength endurance and even overall stamina. How different “max’s” compare to each other often reflect weaknesses in our fitness overall or unveils even genetic tendencies for areas that will be naturally weaker or stronger.