12.13.2019
Warm-up
Teach/Movement Prep
(15-25:00)
SA DB bench press
– points of performance
– Movement prep: 2-3 reps/side w/ lighter DB
SA DB bench press
– points of performance
– Movement prep: 2-3 reps/side w/ lighter DB
Hammer Curls
– Points of performance and tempo
– Movement Prep: 2-3 reps per arm w/ lighter DB
Back Squat
– Focus today is staying “Active” in bottom of each squat. This is super important for pausing squats, but also for full speed squats.
– Movement Prep: 3-4 empty bar back squats at workout tempo
Strength
25-40:00
Back Squat (@3131; 4 reps x 4 sets; rest 2:00)
all working sets at moderate/tough weight, BUT tempo is priority
Back Squat (@4141; 4,4,4,4; Build each set; rest 2:00)
Build from previous week; finish with something moderate/tough, BUT tempo is priority.
Back Squat (@3031; 8 reps x 4 sets; rest 1:30)
We are slowing you down this week, with 3s lower and 3s rise. All sets at same weight build from last week’s weight (moderate)
Metcon
40-60:00
Metcon (Time)
3 rounds for Quality
8-10/arm Single Arm DB bench press @30X0
8-10/arm Plank w/ band Pull @20X0
8-10/arm DB biceps curls @20X0
row or ski 400m at 75-80%
8-10/arm Single Arm DB bench press @30X0
8-10/arm Plank w/ band Pull @20X0
8-10/arm DB biceps curls @20X0
row or ski 400m at 75-80%
You can go up in weight each round if you like, however, make sure tempo is perfect.
2 rounds of
Lateral Banded walks 10 steps/leg
5 glute bridge w/ 3s pause
Quadruped Hip CARs x 4/leg
5 slow air squats @5211
+
Barbell Prep
3 rounds of
5 good mornings
3 back squats
1 pause squat for 5s