June 19, 2017

A. Warm Up
4:00 Slow Bike or Row
​
10 alternating Samson Stretches
10 Russian Baby Makers
10 Warrior Squats

2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

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

Scoring: Not Scored

B. Back Squat 5-3-1-5-3-1-5-3-1
Every 2 minutes, for 18 minutes (9 sets):
Back Squats

1. Set 1 – 5 reps @ 65%
2. Set 2 – 3 reps @ 70%
3. Set 3 – 1 rep @ 75%
4. Set 4 – 5 reps @ 70%
5. Set 5 – 3 reps @ 75%
6. Set 6 – 1 rep @ 80%
7. Set 7 – 5 reps @ 75%
8. Set 8 – 3 reps @ 80%
9. Set 9 – 1 rep @ 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 Romanian Deadlifts (moderate)
10 DB Kneeling Single arm OH Press @ arm
20 Abmat Sit-Ups holding a 10# plate or dumbell across chest
25 Banded Pull-Aparts

after 3 rounds do:
50 Weighted Hip bridges
Scoring: Not Scored