8/25/20 - 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) Back Squat 5x3

*Start at 70% of 1RM BS and work up

A2) Broad Jump 5x3

B1) Strict Pullups 5x 5-7

B2) HSPU or HSPU Progressions 5x 5-7

B3) Hollow Hold 5x 1:00

Home Version:

A1) Goblet Squats 5x5-7 or Squat Therapy 5x10

*Work on squat position and technique

A2) Broad Jump 5x3

B1) Upright DB/Odd Object Row 5x 5-7

B2) HSPU or HSPU Progressions/Pushups 5x 5-7

B3) Hollow Hold 5x 1:00

Outdoor Class:

A1) Barbell Split Squat 5x 5-7 each leg

*Start at medium weight and work up

A2) Broad Jump 5x3

B1) Upright DB Rows 5x 5-7 each arm

B2) Pushups (any variation) 5x 5-7

B3) Hollow Hold 5x 1:00

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