Wednesday, August 31, 2016

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Front squat Wednesdays!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


Front Squat Clusters:

3(3-3-3) @ 70% with 20 second hold

Notes: For the clusters unrack the bar and perform 3 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of three. Do this three times with 2 minutes rest in between sets.

-Then –

Strict Press
3X12 @ 70%

Notes: If you could not complete the sets last week at 65% stick to the lower percentage for this week.


14 minute AMRAP:
5 Deadlifts
25 Double Unders
5 Pull ups
5 Toes to Bar

Notes: If you have been coming the last two weeks, try to Complete at least 7 rounds. If you would really like to be challenged try to hold onto the bar between pull-ups and toes to bar.
L1: 95/65 DL or Suitcase DL’s 12/8kg, 30 single unders, Ring Rows, V-Ups
L2: 125/85, Double Under attempts, Ring Rows, knee raises
Rx: 245/175
Rx+: 305/225, Chest to Bar

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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