1.13.2016

Warm Up

Run 400m

Dynamic Drills

60 Seconds each of:

  • Samson Stretch Left
  • Samson Stretch Right
  • Spiderman Lunge Hip Opener Left
  • Spiderman Lunge Hip Opener Right
  • Goblet Hold w/ Balls of feet elevated

Workout of the Day

A. Back Squat @ 30X1 – 5 Sets

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 1 rep @ 90%

B. Back Squat – 1 Set

  • Back Squat @ 30X1 x Max Unbroken Reps @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C. For time:

  • Run 400m
  • Thruster x 21 (95/65lbs)
  • Run 400m
  • Thruster x 15
  • Run 400m
  • Thruster x 9

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