Friday, August 19, 2016
You asked for squats….
#wegotsquats
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Strength
20 Rep Back Squat @60-65% NO HIGHER
Notes: Same as Monday. Do not go up in weight. We will be going up five pounds every week on this squat. Do not go heavier than the recommended percentage. Keep PERFECT form or go down. Newer athletes start very light work on keeping your chest up, knees out, and hitting proper depth. Mechanics take priority over load.
-then-
Narrow Grip Bench Press
5X8@65%
Conditioning
8 minute AMRAP of:
5 Box Jumps
3 Full Snatches
1 Rope Climb
Notes: Bars are taken from the ground
L1: 12/8”, DB 20/15, Rope Lowers (in busy classes 6 ring rows)
L2: 20/12”, 75/55, Climb as high as possible
Rx: 24/20”, 135/95
Rx+: 30/24”, 185/125, Legless
Cool Down
Walk 200m
Foam Roll and Stretch where you are tight
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