12.03.18

Warmup

5 min AMRAP – with a partner
Partner Med Ball tosses
Every time the ball is dropped, each partner performs 5 Burpees

Mobility

1 Min Banded Hip Extension per leg
1 Min Banded Spiderman with attempted elbow touch per side
1 Min Banded Runners Ankle Stretches per side

Skill

Review of the Back Squat
Then “Ready – Go” style under coaches directions, athletes will perform 10 – 15 light pause Goblet Squats to ensure tension is held in the bottom position.

Strength

Under a 16 min running clock
Back Squat pause work
Set 1: Perform back squats without a pause for 10 repetitions at 40% of your 1RM
Set 2: 10 Repetitions at 50% of 1RM with a 1-second pause
Set 3: 8 Repetitions at 60% of 1RM with a 1-second pause
Set 4: 8 Repetitions at 50% with a 3-second pause
Set 5: 6 Repetitions at 60% with a 3-second pause
Aim for 90 sec of rest between sets

Metcon

10 rounds for time – 18 min cap
8 Pull-ups
30 DU
10 SDLHP
P – Chest to Bar, 75/55
L – Chin-over Bar, 60 SU, 65/45
F – Ring Rows or Jumping Pull-ups, 30 SU, 55/35

Cashout

3 rounds, rest as needed between movements:
10 standing Arnold Presses
Accumulate 1 min side plank on right side – star plank if possible
(https://www.youtube.com/watch?v=5oB44pBFIVE)
Accumulate 1 min side plank on left side – star plank if possible