04.16.18

Warmup
10 Squat Thrusts
10 Shuttle Sprints
Then:
Walking Quad Pull with reach 30′ down
Butt Kicks Back
Walking Hip Cradle 30′ Down
High Knees Back
Inchworm Push Up 30′ Down
Side-to-Side Shuffle Lunge back

Then:
10 Squat Thrusts
10 Shuttle Sprints

Mobility
Foam Roll/Smash Lats, Triceps, Erectors and Traps x 3-4 min

Then:
HAM Drill Per Side
Spider Stretch to Hip Drop (Senior Picture) on both sides, Frog Stretch, 10 steps Duck Walk

Skill
Review the following points of performance of the Squat:
– Lumbar curve maintained while squatting
– Weight is in heels
– Depth is below parallel
– Knees track over feet, 2nd toe

Strength
Use 15 min to perform the following sets of Front Squat Clusters:
3 Rounds of 4-3-2-1 @3121 Tempo, (3 sec down, 1 sec pause, 2 sec up, 1 sec pause between reps)
Rest 15 Sec between cluster reps (4rps rest 15sec, 3reps rest 15 sec and so on)

P – Reps use 70-75%
L – Reps use 65-70%
F – Use a comfortable, but challenging, working load

Coach’s Notes
Correct any of the following faults:
FAULT: LAZY LUMBAR CURVE, OR LOSING IT (“BUTT WINK”)
FAULT – WEIGHT SHIFTS FORWARD TO BALLS OF FEET.
FAULT – NOT LOW ENOUGH.
FAULT – KNEES ROLL IN.

Metcon
With a clock set to thee 5 min intervals:

5 min Interval 1:
25 Box Jumps
25 Deadlifts

Then with the remainder of the 5 min: AMRAP of DB Manmakers*

5 min Interval 2:
20 Box Jumps
20 Deadlifts

Then with the remainder of the 5 min: AMRAP of Alternating DB Snatches*

5 min Interval 3:
15 Box Jumps
15 Deadlifts

Then with the remainder of the 5 min: AMRAP DB Goblet Squats*

*Every time you out the DB(s) down, you must complete 7 burpees before you start moving them again.

Score is total reps of DB Movements

P – 24”/20”, 185/135, 50/35
L – 20”/16”, 155/115, 35/25
F – 20”/16” step ups, 135/95, 25/15

Coach’s Notes
Todays Metcon contains three 5 min intervals. All of them have a Box Jump/Deadlift “Buy In” followed by an AMRAP of different DB Movements. Athletes should try to get all of the “buy in” work done as fast as possible and then slow down to a sustainable pace on the DB movements. There is a burpee penalty for every time the DBs are put down so it is encouraged that athletes try to hold on as long as possible using a sustained pace.

Cashout
3 Rounds, not for time

8-10 Standing DB Bicep Curls Per arm
8-10 Lying Chest Flys
8-10 Standing DB Tricep Overhead Extensions