Mar 27, 2017

Tuesday 2017.03.28



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds not for time
- 15 air squats
- 10 toes to bar
- 5 ring dips
Then
- 5-7 min Front Squat work up as required to improve front rack, upright torso, and bottom positions

WOD:
Front Squat: 5-5, 3-3, 1-1-1

The idea with this scheme is to build up to a 1 rep max, not getting too fatigued by the sets of 5 and 3. Use an empty bar to warm up and work positions for mobility (rack and bottom).

Post loads to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

5 comments:

AARON DEVAN said...

135/235/255/265/285/290/300. (15lb pr)

monroe said...

Nice work, Aaron

Genna said...

My 1-1-1 was 135/145/145 (PR).

monroe said...

Congratulations Genna

Patrick Rood said...

135-135-165-165-205-215-225 new 1 rep PR