July 12, 2019

7/12/19

Warmup/Mobility/Skill
Warmup
EMOM x 6
5 Monkey Raises
8 Jump Squats
High Knees Down

Mobility
Bird dog – 10 reps/side
Quick paced HAM drill – run through each side 2 times, alternate sides each round
Pin and stretch quad – 1 min/side

Skill
Review squatting mechanics and position.
– Start by having everyone stand in a neutral spine position;
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 have everyone perform a series of air squats
– Ensure the following
1. Feet are not "ducked" and remain as forward as possible
2. Torque is created by driving the feet into the floor and driving the knees out
3. Spine remains neutral throughout all portions of the squat.
Make corrections as appropriate

Strength
Back Squat (10-8-6-4-2)
Use 15 min to alternate with a partner through
10-8-6-4-2 Back Squats.
10 reps @ 50%
8 reps @ 60%
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%

Percentages are based off of the heaviest back squat that you have ever completed and are what you should aim for on each set.
Adjust weight down or up based on feel and proper movement

Metcon
Metcon (Time)
With 15 min running clock, for time:

Part A
12-10-8
Alternating pistol squat
Single Arm DB or KB Front Squat/side*
Single Arm DB or KB push press/side*

Rest 2 min

Then

Part B

Metcon (Time)
Part B
8-10-12
Alternating pistol squat
Single Arm DB or KB Front Squat/side*
Single Arm DB or KB push press/side *

*all reps must be completed on one side before moving on to the second side

Record the time taken for each part.

P – 50/35 or 24kg/16kg
L – knee tap squat or other appropriate modification, 40/25 or 16kg/12kg
F – air squat, 25/15

Cashout
1-Mile Run (Time)
Max Effort 1-Mile Run