Today we start heavy and stay heavy on the front squats. The goal is to build strength for the next 5 weeks so we want to emphasize these being working sets as much as we can. The conditioning today demands focus and skills, but is certainly prioritizing midline conditioning. Allow for some time for the athletes who don’t have double under to practice them prior to starting. Today is also a good day to set a time limit during the workout for athletes to attempt double under even if they previously haven’t done them in a workout. This forces them to try, and also can allow some people to surprise themselves. In order to miantain the stimulus they can’t attempt and miss for 2 long, but a couple minutes today perhaps 2:00, would be appropriate.
3:00 Jump rope (vary your style here, practice different skills, explore)
________
3 Inch worm
6 Spiderman + twist
9 No push up burpee
12 Hollow Rock
3 rounds
_________
5 Wall Squat
5 Goblet Squat (light KB or DB)
5 Squat Jump
2 rounds
**Every 3:00 x 4 sets execute 6 challenging Front squats (68-75% of a 1rm is a window to begin within or remain in for the sets.)
)
RX Conditioning:
500 single under
50 abmat sit up
250 double under
50 abmat sit up
50 box jump over (24/20’)
50 abmat sit up
For time.
Intermediate:
500 single under
50 abmat sit up
250 double under
50 abmat sit up
50 box jump over (20’)
50 abmat sit up
For time.
Baseline:
250 single under
25 abmat sit up
100 Single leg single under or 100 Single under
25 abmat sit up
50 Box step up (appropriate height for capacity)
25 abmat sit up
For time.
GHD Hip Extension
3×15
*advanced athletes can use weight here today! *
Rest as needed.
