Sunday, October 12
An early-morning walk is a blessing for the whole day.
Strength/Skill
For quality:
20 Box Jumps, pick height
Athlete Instructions
10-20 reps
Box Jumps are any style/height you choose
After WOD, 3 RFQ, Superset:
Barbell Glute Bridge x 10
Front Rack Lunge x 20
WOD
Squat Clean 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:
Starting at 65% 1RM or more and increasing weight set after set
More Likely time / rounds: (consider scaling if this seems unrealistic)
Starting at 45% 1RM or more and increasing weight set after set
Movement Demos
Cool Down
Foam Roller, Back, lats, etc
Kneeling Lay Back
Hold 1-2 minutes.