6/25/18

cand ang.jpg

BOOTY STAMINA

For time: 75 Back squats (135lbs/95lbs)

*At the top of each minute, including 0:00 perform 35 double unders.

**Coaches choice if that bar starts from the floor or from the rack.

INTENDED STIMULUS

Squating stamina under respiratory fatigue.

Back Squats:

*Choose a load that allows 10-15 reps per set, even if that is a PVC.

Double unders:

*For today if you are not yet able to do consistent double unders perform 15 reps of tuck jumps.

 

BELLY AND FLEXY WORK

Sally up / Sally down High & Low Plank

*Hold a high plank during the song and transition to the low plank during the bring Sally down.

2 Sets each leg: 

0:45 PNF Banded Hamstring Stretch

0:30 Cross Body Banded Stretch

0:30 Open Hip Banded Stretch

6/21/18

WORKOUT:

 

AMRAP 20:00

5 Chest to bar pull-ups

10 Wall ball shots (20lbs/14lbs to a 10' target)

15 Kettlebell swings (53lbs/35lbs)

STIMULUS AND WORKOUT OPTIONS

TIPS

This is a high rep light loaded workout. Focus on fast cycle times throughout the majority of the workout.

Option 1 Decrease chest to bar pull-ups reps to 3 per round. If chest to bar is not an option do chin over the bar for the 5 reps.

Option 2 AMRAP 20:00 5 Ring rows 8 Wall ball shots (14lbs/10lbs to a 10' target) *Go as light as needed to hit 10ft. 12 Kettlebell swings (36lbs/24lbs) or as light as needed for a max of 3 sets.

Workout:

Front Squat

 5 - 4 - 3 - 2 - 1 - 2 - 3 - 4 - 5 

*Perform a set every 3:00 for the 9 sets.

**Score is weight for set of 1

***The first set of 5 should allow for a gradual build up in load through the set of 1. After hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2 rep sets.

 

Accessory:

DB Side Bends 20/20