9/8/20 - Tuesday
Tier 1, 2, 3 and Competitor
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 Barbell Split Squat (42X1) 5x5 each leg
*Start at medium weight and work up
**Barbell on back
A2) Pendlay, Landmine or DB/KB Bent Over Rows 5x10
B) For Time:
50 Ballslams
40 Lunges w/ Ball OH
30 Burpees
40 Lunges w/ Ball OH
50 Ballslams
*Can't hold ball OH? Hold on shoulder or bearhug at chest.
T1- You pick the weight
T2- 30/20
T3 and Competitor- 40/30
Home Version:
A1) DB/KB Split Squats 5x5-7 each leg or Squat Therapy 5x10
*No DB/KB? Hold an Odd Object at your chest or sides
A2) DB/KB/Banded/Odd Object Rows 5x10
B) For Time:
50 Ballslams
40 Lunges w/ Ball OH
30 Burpees
40 Lunges w/ Ball OH
50 Ballslams
*Can't hold ball OH? Hold on shoulder or bearhug at chest.
**No Slamball? Do Situps instead and do Jumping Lunges.
Outdoor Class:
A1) Tempo Barbell Split Squat (42X1) 5x5 each leg
*Start at medium weight and work up
**Can use DB/KB if needed
A2) DB/KB Bent Over Rows 5x10
B) For Time:
50 Ballslams
40 Lunges w/ Ball OH
30 Burpees
40 Lunges w/ Ball OH
50 Ballslams
*Can't hold ball OH? Hold on shoulder or bearhug at chest.
T1- You pick the weight
T2- 30/20
T3 and Competitor- 40/30
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