03.12.19

Warmup

5 rounds of :40 work (easy pace)/:20 rest
Round 1: Bodyweight Walking Lunges
Round 2: Banded Glute Bridges – mini band at knees
Round 3: Side Plank Hold – from toes or from knees (20 sec/side)
Round 4: Banded Good Mornings
Round 5: Light Goblet Squat

Mobility

Goblet Squat Hold – 1 min
Frog Stretch – 1min
Active Downward Dog – 1 min

Skill

Review of the Back Squat and positioning at each of the following:
– Start/set up
– ¼ Squat
– At parallel
– In the hole
– At the finish

Strength

With a 15 min running perform the following Back Squat Waves:

Wave 1: 6-4-2
Wave 2: 6-4-2

Take a few warm-up sets before starting first wave. Work by feel today. Waves should be progressive in weight as long as technique is maintained.

Example:
Wave 1: 6 @ 135#, 4 @ 155#, 2 @ 175#
Wave 2: 6 @ 155#, 4 @ 175#, 2 @ 195#

Work in groups and rest as needed in between sets.

Metcon

For time – 14 min cap
6 D-ball over the shoulder
8 Chin-ups
500m Row or Ski
9 D-ball over the shoulder
8 Chin-ups
500m Row or Ski
12 D-ball over the shoulder
8 Chin-ups
500m Row or Ski
15 D-ball over the shoulder
8 Chin-ups
500m Row or Ski

P – 100/70
L – 70/50, banded Chin-ups
F – 50/30, banded Chin-ups, 350m Row or Ski

Cashout

Not for time, rest as needed between sets
6 sets of 7 Landmine Trunk Rotations/side (https://www.youtube.com/watch?v=TynRdGZTtE0)
After each set, perform 3-5 Kneeling Jumps (https://www.youtube.com/watch?v=2-JtmqJUnL8)
Or GHD Hip Extensions