General Warm Up (5-10)
:30 Bike
:30 step back lunge/ lateral lunge/ Curtsy lunge/ air squat
4 rounds
*do a different lunge variation each round.
Specific Warm Up (10-25)
Wall ball/ Back Squat (10-25:00)
- 5 Wall squat (tall chest, vertical torso, mature the squat)
- 5 narrow stance air squat (ankle mobility)
- 5 Wallball front squat
- 5 wall ball to target
- 3 Empty barbell back squat (on coach) (teach bracing, unpacking bar)
- 4 sets of 3 building to first working set of back squats.
(28-53)
RXConditioning:
“Back Squat (wall ball)”
Every 4:00 x 6 sets
3 Heavy back Squats
+ 20 unbroken wall balls (load for tolerance) (10/9ft.)
*working load sets are barbell weight + medial weight
i.e. 315 + 20lb. = 335lb.
*Score is heaviest round
Baseline: Consider lower volume wall balls if de-conditioned.
(54-60)
3×15-20 Banded hip extension
+
3x 10 Terminal knee extension (banded)
3:00 Easy Bike
10 Fire hydrant–each leg
10 Quadruped kick back (each leg)
5 Quadruped Hip CARS
3:00 Easy Ski or Row
:30 Half kneeling thoracic rotation (wall)
:30 Half kneeling thoracic rotation (opposite side)
1:00 Bottom squat hold
3:00 Easy Row or Ski
50ft Bear crawl forward
50ft. Bear crawl backward
50ft. Lateral lunge
2 rounds
(0-5)
Strength endurance development is the goal today. While the obvious emphasis in on squatting as a movement function, it is about more than just going heavy. With the combo of contraction types we will build both strength and endurance. The wall ball reps must be unbroken and should still be as heavy as possible for the unbroken prescription. If no heavy balls are around, feel free to aim a touch higher than the target prescribed if needed. Get stronger today and rest the remainder of each interval.