Tuesday, 20 May 2014

1) Flexibility
   a) Pike Hamstring Stretch:  3 x 30 seconds
   b) Toe-Touch:  3 x 30 seconds
   c) Box Hamstring Stretch:  3 x 30 seconds
2) Static Shaping – Back Hold on Boxes:  3 x 30 seconds On/30 seconds Off
3) Skills and Drills – Straight Body Lever on Floor:  5 x 10 seconds descent (higher difficulty version)

BEGINNER STRENGTH
1) High Bar Back Squat:  1 x 8, 2 x 6
2) Front Squat:  3 x 5

INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1 x 8 @ 70% HBBS 1RM, 1 x 6 @ 80%, 1 x 6 @ 85%
2) Front Squat:  1 x 5 @ 70% FS 1RM, 1 x 5 @ 75%, 1 x 5 @ 80%

CONDITIONING
AMRAP in 7 minutes:
Burpees up to a 3.25" (Rogue HG 45# plate) riser

"Why are we spending so much time during our warm ups on the straight body line?"  This is a pretty darn good example of "Why"...

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