10.29.18

Warmup/Mobility

With a running clock:
1 min of Squat Thrusts at easy pace
1 min Walking Quad Pull with Reach
1 min of Squat Thrusts at easy pace
1 min Walking Hip Cradle
1 min of Walking Lunges
1 min of Leg Swings (forward to backward), 30 sec right leg/30 sec left leg
1 min of Goblet Squat Hold
1 min of Leg Swings (side to side), 30 sec right leg/30 sec left leg
1 min of Wall Squat Hold

Skill

Review of the Back Squat and the bracing sequence with focus on breathing pattern
Then 8min to perform warm up sets building up to a working weight for the strength

Strength

Under a 16 min running clock perform
5 X 3 Back Squat with a 2 sec pause in the bottom
P/L – at 70-80% of 1RM
F – at a moderately challenging weight as long as full range of motion is achievable

Metcon

15 min AMRAP
20 Box Jumps
10 Push Jerks
15 Toes to Bar
P – 24”/20”, 135/95, Toes to Bar
L – 24”/20”, 115/75, Knees to Elbow
F – 20”/16”- step ups, 95/65, Hanging Knee Raises

Cashout

Rest Day for Pull-up Challenge – largest volume tomorrow
Mobility Cashout
Pigeon Stretch – 1-2 min/side
Couch Stretch – 1-2 min /side
Spiderman – 1-2 min/side