Strength & Skill - Week 2 Day 1

Back Squat: 4-4-4-4-20 *sets of 4 are to warm up for the one working set. Week 1 Day 1 started at approximately 50-60% of your 1 rep max. Every session you will be expected to add 2.5-5#. There will be at least 6 sessions.  Anyone with an issue that prevents back squatting but allows squatting should perform this cycle with the appropriate squat. i.e.. goblet squats, front squats etc.

KB Halo: 5 each direction alternating with the warmup back squat sets. This is all about mobility, stability and awareness, just pick a kettlebell you’re comfortable holding overhead and perform the reps. The weight should only be slightly challenging.

WOD

8 Minute AMRAP

5 Pullups

10 Wallballs @ 20/14

 

Homework - before class

Squat Snatch triples up to 70% + 5 lbs 

Homework - after class

15 Minute Row @ easy talking pace on damper of 2-3 (heart rate <140)

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