9/1/20 - 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 Front Squat (42X1) 5x3

*Start at 60% and work up

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

B) 3 Rounds For Time:

400m Run

21 Hang Power Cleans

12 Toes to Bar

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

Home Version:

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

*Work on squat position and technique

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

B) 3 Rounds For Time:

400m Run

21 KB/DB Swings

12 V-Ups or Abmat Situps

*No KB or DB? Do Weighted Good Mornings with Odd Object held at chest

Outdoor Class:

A1) Tempo Front Squat (42X1) 5x3

*Start at 60% and work up

B) 3 Rounds For Time:

Run 2 Laps

21 Hang Power Cleans

12 V-Ups or Abmat Situps

T1- You pick the weight

T2- 75/55

T3- 95/65

Competitor- 115/75

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