Monday, June 1, 2015

This is the 2nd week of our 8 week strength cycle. Please do your best to log your numbers in wodify or keep track of your numbers in a journal.

Prehab:

Monster walks, 10 each direction
Super rack stretch, :30 each
Downdog calf stretch, 20x
Foam roll IT band, 1 min each

Warm-up:

Jog 200 meters
10 Wall squats
10 Pike sit ups
10 Hang Power clean
5 Pause Front squat

Cool down:

30-20-10 reps of:
Sit-ups
Russian twist
Flutter kicks (4 count=1)

Strength

Front Squat – take 15-20 minutes to warm up and complete sets of 3 reps at 60 %, 70%, 80% and  3 + reps at 90%.

Notes: Please make sure on the last set you complete as many reps as you can (safely at 90 percent). Maintain straight posture as you lower yourself down. Make sure the hip crease is below the knees before you stand up. Fight for the front rack position as the weight gets heavy by keeping those elbows as high as you can. Please add a box if you struggle to get below parallel. If that is the case please keep the weight light until proper form and technique is achieved.

Conditioning

1 mile Run
Max effort Squat Cleans with remaining time
– Time Cap 10 min –

Notes: The weight for the barbell is 95/65lbs. 135/95lbs for advanced. If you need to scale the weight down please do so. Also you can scale to dumbbells to ensure proper form and technique on the full squat cleans. Please substitute 1600m on the Rower if you cannot run.