9.15.2015

Warm Up

Run or Row 250m

Dynamic Drills

Ankle and Hip Mobility

Then 2 Rounds of:

  • Goblet Squat x 5 @ 30X1
  • Box Jump/Step Down x 5

Workout of the Day

A.

Back Squat – Build to a 1RM

For the Back Squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight

B. For time:

Row 2K or Run 1 mile

C.

Couch Stretch 3 minutes per

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