10/6/20 - Tuesday

Tier 1, 2, 3 and Competitor

Home Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

Regular Programming:

A1) Tempo Back Squat (42X1) 5x3

*Start at 60% of 1RM BS and work up

A2) Broad Jump + Jump For Height 5x3

B) AMRAP 8

4, 8, 12, 16, 20...

Toes to Bar or Hanging Knee Raise

DB Snatch

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Home Version:

A1) Tempo Goblet Squats (42X1) 5x5-7 or Squat Therapy 5x10

**Work on squat position and technique

A2) Broad Jump + Jump For Height 5x3

B) AMRAP 8

4, 8, 12, 16, 20...

V-Ups or Abmat Situps

DB Snatch

*No DB? Use an Odd Object or do Jump Squats

Outdoor Class:

A1) Tempo Back Squat (42X1) 5x3

*Start at 60% of 1RM BS and work up

A2) Broad Jump + Jump For Height 5x3

B) AMRAP 8

4, 8, 12, 16, 20...

V-Ups or Abmat Situps

DB Snatch

T1- You pick the weight

T2- 45/30

T3- 50/35

Competitor- 70/50

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20