Squat and Row

Tuesday, December 23, 2014

Prehab

Gristle and Groiners x 60 seconds each
Down Dog Calf Stretch x 20 reps each
Foam Roll Legs x 2 minutes each
Sampson Stretch x 60 sec each

Warmup

Row 100 meters with straight arms
Row 100 meters with straight legs
Row 100 meters normal
Monster Walks x 10 steps each direction
15 Wall Squats

Notes:  You can hinge at the hip for all 3 rowing variations.  

Cool Down

Foam Roll quads and glutes
Pike Stretch x 2 minutes
Straddle Stretch x 2 minutes

Fitness Strength

Every 2 minutes for 16 minutes, perform Back Squats at the following reps:

6-5-4-3-2-2-1-1

Notes: Same as last week! If this is your first time and you know your percentages, start around 60% and attempt to add load every round. Record your heaviest 1 rep.

Advanced Strength

Every 2 minutes, for 10 minutes (5 sets):  Back Squat

*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

Rest on the next interval and then every 3 minutes, for 6 minutes (2 sets):  Back Squat x 1 rep @ 101+%

Notes: Time for that new 1RM! All percentages should go off of your most recent 1RM, not a weight that you think you could have hit for a 1-RM.

Fitness and Advanced Conditioning

Every 3 minutes, for 24 minutes (8 sets): Row 250/200 Meters

Notes: Note times for every set. The expectation is that you will be giving 100% for every set. The point is to see what your recovery looks like after 95+% efforts.