8/4/20 - 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 5x5

*Start at 60% and work up

A2) Pendlay, Landmine or DB/KB Rows 5x10

B) For Time:

40 KB Swings

30 Toes to Bar

20 Power Cleans

30 Toes to Bar

40 KB Swings

T1- You pick the weight

T2- 53/35 KB and 115/75 BB

T3- 53/35 KB and 135/95 BB

Competitor- 70/53 KB and 185/125 BB

Home Version:

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

*Work on squat position and technique

A2) DB/KB/Banded/Odd Object Rows 5x10

B) For Time:

40 KB Swings

30 V-Ups or Abmat Situps

20 Burpees

30 V-Ups or Abmat Situps

40 KB Swings

*No KB? Do Tuck Jumps or Broad Jumps (20 reps)

Outdoor Class:

A) Front Squat 5x5

*Start at a medium weight and work up

B) For Time:

40 KB Swings

30 KB Russian Twists

20 Power Cleans

30 KB Russian Twists

40 KB Swings

T1- You pick the weight

T2- 53/35 KB and 115/75 BB

T3- 53/35 KB and 135/95 BB

Competitor- 53/35 KB and 185/125 BB

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