Tuesday, July 16

Warm-up

2 rounds, not for time of:

2 mins of rowing, biking, or jogging

30 secs of banded steps forward and backward

10 hip & back extensions

10 Squats (Squat Therapy style) (see video below)

1x Burgener warm-up with empty bar, 45/35 lbs

(NTE 10:00)

Strength/Skill

For quality:

40 L/40 R Pistols

Athlete Instructions

20-40 reps/leg

Metcon 

For time:

30 Deadlifts, 225/155 lbs

20 Front Squats, 135/95 lbs

10 Squat Snatches, 95/65 lbs

Athlete Instructions

For time, or not.

Strength B (can be done instead of metcon)

3 RFQ

10-12 Deadlift ~60%1RM

7-10 Front Squat ~60%1RM

3-5 Squat Snatch ~60%1RM

Accessory (Optional. Can be done in addition to above.)

Tempo Dumbbell Deadlift 12-12-12-12

Use the heaviest weight you can for each set.

Athlete Instructions

3-4 sets of 8-12 repetitions, Tempo 10.1.10.1, you choose the load.

Cool Down

Glute Stretch

Hold 1-2 minutes per side.

Kneeling Lay Back

Hold 1-2 minutes.