04.23.18

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
“Squat Therapy”

90 Sec Wall Squat
90 Sec Goblet Squat
90 Sec Bar Squat
90 Sec Pole Squat

Strength
With a 15 min Running Clock

Front Squat Waves
3-2-1, 3-2-1, 3-2-1

Each wave should get progressively heavier:

Example – Wave 1 – 3×205, 2×225, 1×255 Wave 2 – 3×225, 2×255, 1×275, Wave 3 – 3×275, 2×305, 1×315
Rest 90 sec – 2 min between sets

Coach’s Notes/Training Intent
Start around 60% of your 1RM and progressively build using the first wave as a potentiation wave. The purpose of the initial sets to prime your CNS for the heavier sets. Wave loading is an effective way to efficiently work up to heavier loads with compound movements.

Metcon
For time under a 20 min cap

Run 800m
30 American KB Swings
30 Box Jumps
Rest 1 Min

Run 600m
20 American KB Swings
20 Box Jumps
Rest 1 Min

Run 400 Meters
10 American KB Swings
10 Box Jumps

P – 24kg(53#)/16kg(35#), 24”/20”
L – 16kg(35#)/12kg(25#), 24”/20”
F – 16kg(35#)/12kg(25#) Russian KB Swings, 20”/16”

Coach’s Notes/Training Intent
Look to find your pace today and split movements however you feel best fits your needs. We encourage you to focus on your running form/pace and that you should try to have every round feel exactly the same in terms of breathing/pacing. KB swings should be completed in 2 sets at a minimum so scale as needed. Anything more and scaling load should be considered.

Cashout
8-10 min Easy Bike or Row