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Saturday, January 10, 2015

Saturday will be more squatting!  With Front squats on Tuesdays, we will be performing back squats today.  This will continue to build off what we did last cycle.

Prehab:

Fire Hydrants, 10x each direction
Down dog calf stretch
Monster walks

Warm-up:

Jog 400 meters
10 Wall squats
10 Cossack squats
15 Sit ups
20 Mountain Climbers

Cool down:

Pigeon stretch, 2 min each
Seated Straddle, 2 minutes
Doorway stretch

Fitness Strength

Back Squat 5-5-5-10-10

Notes:  Use the first 3 sets as acclimation sets to prepare you for the final sets of 10 reps.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform 65-75% on the 10 sets, but remember quality first! 

Advanced Strength

Back Squat:
5 reps @ 80%
3 reps @ 85-90%
1 rep @ 90-95%
3×10 reps @ 65-75%
Rest 2:00-2:30 between sets

Notes:  Prioritize quality movement above all else!  For the big sets at the end, do not take longer than 2 seconds at the top between reps.

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Partner Conditioning

15-12-9 Burpee Facing Box Jump Overs
150/100 meter Row after every round

12-9-6 Burpee Facing Box Jump Overs
150/100 meter Row after every round

9-6-3 Burpee Facing Box Jump Overs
150/100 meter Row after every round

-25 min cap-

Notes:  Prescribed is 24”/20”.  Athlete 1 completes all of the 15-12-9 and rows, then athlete 2 performs the 15-12-9 and rows.  Then athlete 1 will move onto the 12-9-6 and so on until Athlete 2 finishes with the 9-6-3 round.

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