June 26, 2017

A. Warm Up
400 meter Run/ Row

followed by:
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Overhead Carry with DB’s or KB’s

Followed by…
Barbell Warmup (Empty BB)
8 Good Mornings
8 Back Squats
8 Elbow Rotations
8 Strict Presses + Stretch
8 Front Squats
8 Stiff-Legged Deadlifts

Scoring: Not Scored

B. Back Squat 6-4-2-6-4-2-6-4-2
Every 2 minutes, for 18 minutes (9 sets):
Back Squats

1. Set 1 – 6 reps @ 65%
2. Set 2 – 4 reps @ 70%
3. Set 3 – 2 reps @ 75%
4. Set 4 – 6 reps @ 70%
5. Set 5 – 4 reps @ 75%
6. Set 6 – 2 reps @ 80%
7. Set 7 – 6 reps @ 75%
8. Set 8 – 4 reps @ 80%
9. Set 9 – 2 reps @ 85%

On the next 2 minute mark start C.

C. Front Squat 10 Reps
10 Front Squats

Coach's Notes:
Load is at 5-10 lbs more than last week

D. Rounds Not For Time
Accessory Work

3 Supersets
10 Single Leg BB Deadlifts (moderate)
12 Pistols
14 Plate Pushups
16 Banded Crossover Pull-Aparts
18 Single leg Hip Bridges (9 each side)
20 hollow rocks
​
Scoring: Not Scored