04.02.18

Warmup/Mobility

Mini Band Monster Walk Down/Back Length of the gym
1 min Couch Stretch L
10 mini Band Clamshells (10/leg)
1 min Couch Stretch R
20 Mini Band Air Squats
1 min Pigeon Stretch L
20 Wall Balls
1 min Pigeon Stretch R
20 Walking Lunge Steps
1 min Active Downward Dog
20 Burpees
1 min of Scorpion Stretches

Skill

Everyone will need a wall ball. The coach will review the points of performance of squatting, using the wall ball as a target.
Then perform 20-30 reps, “ready – go” style at the coach’s command.

Strength
Squat cycle week 11 of 12

Every Other Min for 10 Min:
10 reps of Back Squat @ 50%

Coach’s Notes/Training Intent
This is day 11 of a 12 week squat cycle that will conclude on 4/9/18 with 1RM testing. We are nearing the end!! Today’s sets are light and volume based. Work on speed and power and watch out for things like your knees and ankles crashing in. As a reminder, if you miss a day, try to make it up during open gym if you want to stay on track. It is always advisable to lighten the load on the barbell to promote safe and effective movement. Approach these last few weeks with intent and purpose. Warm up appropriately and pay attention to mobility and movement as we progress forward.

Metcon

20 Min AMRAP

Partner “Cindy”
1 person performs a round, 1 person rests. Alternating.

5 Pull Ups
10 Push Ups
15 Air Squats

P – C2B, Hand Release
L – as written
F – Jumping Pull Ups or Ring Rows, Box Push Ups

Coach’s Notes/Training Intent
A benchmark workout with built in rest. Treat each one of your turns as a sprint and rest when your partner is moving. Hold yourself to the movement standards.. squat below parallel, chin over the bar on pull ups, chest and hips touch the floor on the push ups.

Cashout

Row 250m for time, rest 90 sec and repeat for a total of 5 rounds.