05.14.18

Warmup
6 Min 360 PVC Box Jump Relay
Mobility
20 Lateral Steps Per Direction
10 Single leg Glute hip Bridges with band at knee per side
10 Standing Lateral Kicks with band at ankles per side (holding wall or pole)
20 Banded Jump Squats
10 mini Band Mini Band Quadrupled Hip Extension per side
10 mini band clam shells with band at knee per side
Skill
Review basic Squatting mechanics in a top down approach, pausing in the following spots to review/correct position.
Down in 1/4 Squat
Down in 1/2 Squat
In the hole
Up in 1/2 Squat
Finish
Then perform “Squat Therapy”:
90 sec Wall Squat
90 sec Goblet Squat
90 sec Bar Squat
90 sec Pole Squat
Finally – Retest a few reps of back squat with an unloaded bar – note improvements.
Strength
With a 15 Min Running Clock, perform the following sets of Front Squats and Back Squats.
10 Front Squats
10 Back Squats
8 Front Squats
8 Back Squats
6 Front Squats
6 Back Squats
Bar Weight Should remain the same for each set of Front Squat/Back Squat pairing. Climb weight across sets.
Metcon
For time under a 20 min cap:
21 Push Jerks 135/95
21 KB Goblet Squats
Run 200m
15 Push Jerks
15 KB Goblet Squats
Run 400m
9 Push Jerks
9 KB Goblet Squats
Run 800m
P -135/95, 32kg/24kg
L – 115/75, 24kg/16kg
F – 95/65, 16kg/12kg
Cashout
3 Rounds Not For Time
10-12 Banded Hammer Curls
10 -12 Stnading DB Tricep Extensions
1 Banded Alphabet on Each side