General Warm Up (6 Minutes) (3-9)
:10-:15 Each
Arm circles forward
Arm circles backward
Quad walk
Reverse lunge w/ reach
Alternating spiderman
Guided Child’s pose
Kneeling wrist/forearm stretch
Bootstraps
Squat hold w/ reach
:10 Dead hang
:10 Scap pull ups
:10 Kips
Focus on pushing & pulling the bar with the arms
:10 Kip swings
Focus on creating momentum and height of the kip just by pushing & pulling the bar with the arms
Back Squat
Set 1: 5 Back Squat at 65%
Set 2: 4 Back Squat at 70%
Set 3: 3 Back Squat at 75%
Set 4: 2 Back Squat at 80%
Set 5: 1 Back Squat at 90%
• Rest 1-2 Minutes Between Sets
Start First Working Set at 80% & Build
"Empty Nester"
For Time:
1,000/900 Meter Row or 800 Meter Run
50 Overhead Squats (45/35) (65/55) or Front Rack(65/55)
30 Toes to Bar
Time Cap: 10 Minutes
After Party
4 Sets
Max supinated ring rows
20 Band Pull-aparts
Rest 1:00 Between Sets
For the Coaches
In part 1 we’re moving on to week two of our overhead squats. We’re looking for athletes to challenge themselves on the loading but not use anything they’re at risk of failing. In part 2, we have a total body Jackie style, quick chipper workout.
Score | Time to complete work. Add 1 second per rep not completed if time capped.
Row | 4:30 or less
Overhead Squats | Very light. Complete in 3 quick sets or less. 3:00 or less)
Toes to Bar | 2:30 or less. 12 reps per minute.
The One | Teaching Focus
“Stacked” or locked out elbows.
For today, our coaching focus is cueing members to only go as low in their squat as they are able while keeping their elbows locked out. If they can reach full depth, then elbows should be turned down to create external rotation of shoulders. This should result in the barbell remaining stacked over the center of mass throughout the rep.
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