Friday, November 14
Kindness is the language which the deaf can hear and the blind can see. - Mark Twain
Warm-up (NTE 10’)
2 minutes of jogging, biking
-then-
3 Rounds, not for time, of:
30 seconds of banded marching
7 hip & back extensions
20 seconds of foam rolling your lats or 20 seconds of bar hang (the goal is to feel a nice stretch in your lats)
8 air squats, squat therapy style (see video below)
6 steps of walking lunges with the barbell overhead in press width grip (if possible)
5 front squats, empty barbell (3 seconds up, 3 seconds down)
Strength/Skill
Front Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
75% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% 1RM or higher
Movement Demos
WOD
As many reps as possible in 3 mins of:
Burpee
Movement Demos
Cool Down
Wall Stretch, Leg
Hold 1-2 minutes per side.
Foam Roller, Back, lats, etc