MONDAY 6-15-15

Warm-up

15min

Warm-up

  • Agility

  • 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.

Weightlifting

20min                                              (3)

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.
your 3 extra sets are not limited in rest at the top.

  • B: Back Squat 

Metcon

15min

if you will not be close to 15min for your 2 mile run, then do the mile, if you are a little over it's ok

  • 1-Mile Run (Time)

Max Effort 1-Mile Run

  • OR: 2 mile run (Time)

Down to Artesia and back