THURSDAY, OCTOBER 10TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Final week (week 3) of Box Squats – all sets should be fast and efficient.
– Conditioning: Today’s workout will challenge you from head to toe – go for it today in terms of pacing
– 100% effort for each AMRAP. Score = total score of all three.
B) Warm Up (3:00 – 15:00)
Equipment needed for this warm-up:
– Foam Roller
– Medium Band
– 2 Light DBs
– Box for Box Squats
3:00 – 6:00
Oscillatory foam roll hamstrings x 1-2 spots 1-2 inches + 20-30s each spot
6:00 – 8:00
Active Straight Leg Raises: 3 x 5 ea.
8:00 – 10:00
Bird Dogs: 3 x 5 ea.
10:00 – 12:00
2 Rounds of:
Banded Glute Bridge x 10
X-Band Walk x 10 left + right
12:00 – 20:00
Review + perform 3-5 reps of each with a light weight
– DB Hang Squat Cleans
– DB Thrusters
– DB Hang Squat Clean + Thruster
– Box Squats
C) Strength (20:00 – 40:00)
Wide Stance Box Squat: 6 x 3 @70% of Back Squat, every 60s.
– 4 warm-up sets to build to 70%
– 13-15” Box – parallel squat
– Rx+:(use 25% of Max in chain weight w. 55% straight weight)
– If no recent max use light to moderate load
D) Conditioning (40:00 – 55:00)
AMRAP 3:
DB Hang Squat Cleans (50, 35)
Rest 3:00
AMRAP 3:
DB Thrusters (50, 35)
Rest 3:00
AMRAP 3:
DB Hang Squat Clean + Thruster (50, 35)
*Score = total reps achieved for all three AMRAPs combined.
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
E) Extra Credit (55:00 – 60:00)
Banded Pull-through: 4 x 25. Rest 60s.
Then,
2:00 of Parasympathetic Breathing