Wednesday 3-8-17

Coach's thoughts on today:
Don't you wish we could just squat everyday? Well, today's squats might not end in a 5 rep PR after those air squats yesterday, if you feel good go for it, but otherwise just go heavy based on how you feel today. The hip bridges for sets of 12 might also be a little on the lighter side, in fact, I would prefer that with good glute activation over heavy with a dodgy low back position. If either of those 2 movements are questionable mechanically make sure you and your coach are working between sets. A helpful way to think of learning good movement is like learning a new language. You need to practice, and early on you need someone who can make corrections with you until you are fluent. And I'm going to guess that most of you didn't do much recovery after all those push-ups yesterday so I tried to find a RomWod for that.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • A: Back Squat (5-5-5-5-5)

  • B: Hip Bridges (12-12-12-12-12)

Shoulders on the floor.  Lay a bar across your hips and bridge up while maintaining a good midline