Wednesday
A. Take 12-15 minutes to complete 3 sets of the following
Front Squat x1 reps+Back Squat x2 reps
*weight should be heavier than last weeks 2/4
*shoot for 90%-90% of 1RM FS or 80%-85% of 1RM BS
B. 5 rounds for max reps
1 minute Row cals
1 minute Box-jumps 24″/20″
1 minute Overhead squats @ 95#/65#
rest 1:00 between rounds
*Coaches note- For the OHS, if it just isn’t happening for someone even with scaled weight, sub front squats.
Essentials
A. Complete 4 rounds of the following on a running clock; next round starts at 45sec mark
Movement 1- pike handstand hold 20-30sec
Movement 2- wall sit (wtd. Optional) 30sec
Movement 3- hollow hold/hollow rock 30sec
Movement 4- one-leg stand cone drill 30sec
B. 15-12-9-6-3
Shoulder to overhead w/ bar or DB’s
DB box-step ups
*35 jump rope after every round