Tuesday, March 26th 2024

WARM UP

WARM UP 2-3x

12/9 Cal Row

10 walking lunges

3/3/3 narrow/middle/wide stance push ups

MOVEMENT/MOBILITY – barbell + 25# or #15 plate

10x feet together heel elevated slow squats

5/5x knee over toe split squat

:30 dragon stretch

:30 lizard stretch + rotation

:15 chin up grip dead hang

:15 WIDE grip dead hang

5 + 5 Hanging trunk twists + scap pull ups

5 Push ups + :05 hold @ bottom

PRIMER

4-5 Barbell back squats

:02 pause quarter squat

:02 pause parallel

:02 pause in hole

STRENGTH

E3M x 5

10 Back Squat

:20-:30 Ring Support hold

@ 68-72%

*should not be building weight much, looking for volume over load

*high volume back squat cycle. Will finish cycle with a 5 Rep Max.

METCON

AMRAP – 15

15/12 cal row

9-12-15-18… Goblet Squat @ 70/50

9-12-15-18… Pull Ups (Rx+C2B)

NOTES DB should be moderate load that allows athletes to perform round of 12 unbroken.

MODIFY Pull up – modify to no increasing rep scheme or banded strict PU across with no increasing rep scheme.