12.18.18

Warmup

6 Min AMRAP
Mini Band Monster Walk Down/Back
5 Mini Band Clamshells per leg
10 Mini Band Air Squats
15 Mini Band Jumping Jacks

Mobility

1 min Couch Stretch per side
1 min of Bodyweight Hip Bridges (https://www.youtube.com/watch?v=5T3FKqhrS80)
1 min Banded Spiderman per side
Kneeling Elbow to Knee to Open Stretch – 10 per side

Skill

Review Squatting mechanics and position
Start by standing in a neutral spine position with shoulders, hips and heels in line.
Then move through the bracing sequence:
1. Squeeze the Butt
2. Exhale and brace the Abs by bringing the rib cage down
3. Head Stacked over shoulders with shoulders back and down
Then review the proper rack position with a bar on the shoulders and how the difference between a high bar and low bar back squat.

Strength

Back Squat
5-5-5-3-3-3-3
– 20 min cap
– Climb weight across sets to a heavy triple
– triple does not have to be a 3 RM
– warmup before getting into working sets and use the entire time allotted
– lower the weight if technique suffers

Metcon

11 min AMRAP
Performance
11 Power Snatch 95/65
11 Burpee Box Jumps 24″/20″
Lifestyle
11 Clean and Jerks 75/55
11 Burpee Box Jumps 20″/16″
Fitness
11 Clean and Jerks 55/45
11 Burpee Box Step Overs 16”/14”

Cashout

4 Rounds of 5 reps per leg. 10 sec hold per rep
Deadbug with Band Pull
(https://www.youtube.com/watch?v=tOWNu_CZy2Q include on slide)