Tuesday, January 6, 2015

Tuesdays will remain a squat day for both fitness and advanced, but we will be moving to Front Squats to help with foundational movements like wall balls, thrusters and cleans.  We will also be working in some supplemental midline strength such as L-sits, Strict toes to bar, Hollow holds, etc.


Banded rack stretch
Gristle/Groiners/Samson stretch
20 Banded Squats


1 minute Single unders
10 Pike Sit ups
10 Burpees
10 Good Mornings
5 Pause Front Squats
1 minute Singles or Double unders

Cool down:

Calf stretch, 1 min
Couch stretch, 1 min
Straddle stretch, 1 min

Fitness and Advanced Strength

1. Perform a set of 5 -3 -2 reps for warmup sets for the Front Squat and between these sets perform 3 sets of max L-sits

1. Every Minute on the Minute for 8 minutes:  Front Squat x 2 reps

Notes:  Advanced Athletes should start around 75-80%.  The standard for the L-sit is perfectly locked out knees with pointy toes.  It is ok to allow the feet to be at a downward angle.

 If you cannot hold this position for at least 10 seconds, perform a seated Leg raise for as long as possible.  Try not to lean back if possible, but no matter what keep those legs locked out!

 For the Squats, prioritize an upright torso and quality depth.  Scale to back squats and/or use a box as needed and be sure to add in mobility drills in your warmup, cool down and active recovery days to improve this!

Fitness Conditioning

Tabata Intervals with 30sec rest between movements:
Rowing for Cals
Parallette Jump Overs (l/r equals 1 rep)
Shuttle Runs (20’ equals 1 rep)

Notes:  Tabata is an interval protocol where you perform :20 of work followed by :10 of rest for 8 intervals (4 minutes).  Score this workout as total reps performed.  Standards for the shuttle runs are to touch both hands on the ground behind the line.

Advanced Conditioning

Tabata Intervals with 30sec rest between movements:
Rowing for Cals
Double Unders
Knees to Elbows
Shuttle Runs (20’ equals 1 rep)

Notes:  Prescribed for the Knees to elbows is to touch your knees to your elbows!


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