Tuesday, December 9
"A person who never made a mistake never tried anything new." —Albert Einstein
Warm-up (NTE 10’)
2-4 minutes of running, biking or rowing
-then-
2 Rounds, not for time, of:
15 m of high knees
10 lateral lunges (5 per side)
15 m of butt kicks
10 squats (squat therapy style) (see video below)
10 hip & back extensions
10 glute bridges (empty/light barbell)
30 seconds of banded marching
Strength/Skill
Back Squat 9-9-6-6-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
9s - 65% 1RM or more
6s - 70% 1RM or more
3s - 80% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
9s - 45% 1RM or more
6s - 50% 1RM or more
3s - 60% 1RM or more
Movement Demos
Superset with:
DB Pull Over
4x12
WOD
AMRAP 15
Air Bike, 1200 m
Row, 500 m
Run, 400 m
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Foam Roller, Back, lats, etc