1.20.2016

Warm Up

Row 300m

Dynamic Drills

Ankle and Hip Mobility

Then

  • Goblet Squat x 10 @ 32X1
  • Squat to Stand x 10
  • KBS x 10

Workout of the Day

A. 5 Sets – Back Squat 

  • *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 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.  If you hit more than 6 reps last week, then add 5-10lbs. If not, use the same load as last week and try to increase the number of reps.

C. For time:

Row 1000m or Run 800m

Then, 5 Rounds of:

  • Burpee Box Jump Over x 5 (24/20)
  • KBS x 10 (70/44)
  • Wallball x 15 (20/14)

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