TUESDAY 6-9-15

Warm-up

15min

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI


1. Knee Push 10-20ea [work toward straight arm]

2. Knee Push hold 30s ea

3. Sky Reach 10-20ea [add straight arm as ROM improves]

4. Sky Reach hold 30s ea

5. Buddha Prayer 10-20 [extend ROM as possible]

6. Squat Bows 10-20 [extend ROM as possible]

7. Squat Bow hold 30s

8. Shake it out.

  • Plate Warm-up

with a 10-35# bumper:


20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

Weightlifting

20min                                              (2)

Back Squat:

Form:
A) 10min build to 5RM
B) 10min 5x5 85%

Cons:
A) 10min build to 3RM
B) 10min 5x3 85%

Int:
A) 10min Max Reps @BW
B) 10min 3x70% of reps @BW

  • A: Back Squat 

  • A/Int: Back Squat 

For Intensity have someone count off your top position.  If you break longer than a 3 count your set is over.

  • B: Back Squat 

Metcon

15min

  • form: Metcon (Time)

4 rounds
35 Kettlebell SDHP
20 Situps

  • Con: Metcon (Time)

4 rounds
35 KBS (24/16)
20 V-up

  • INT: Metcon (Time)

4 rounds
35 KBS (32/24)
20 K2E