THURSDAY, OCTOBER 3RD, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Strength: Week 2 of Strength work with the box squat and the RDL this week. All sets should be
smooth and executed perfectly with good bar speed. RDLs should be moderately heavy.
– Conditioning: Higher-effort piece done in big sets with a load that will challenge you. Shoot for 85%
effort for the entire 8:00.
B) Warm Up (3:00 – 15:00)
Equipment needed for this warm-up:
– Foam Roller
– Medium Band
3:00 – 6:00
Oscillatory foam roll adductors x 2-3 spots 1-2 inches + 20-30s each spot
6:00 – 8:00
Rock back Adductor Stretch: 45 seconds per side + hold end range x 15s.
8:00 – 10:00
Bird Dogs: 3 x 5 ea.
10:00 – 12:00
2 Rounds of:
X-Band Walks + Goodmornings x 10 right + 10 GM + 10 Left + 10 GM
12:00 – 15:00
3 Rounds of:
Twitchy Skip + Vertical Jump x 5 + 1. Rest 30s.
C) Strength (15:00 – 35:00)
1) Wide Stance Box Squat: 8 x 3 @65% of Back Squat, every 60s.
– 13-15” Box – parallel squat
– Rx+: (use 25% of Max in chain weight w. 55% straight weight)
– If no recent max use a light to moderate load.
2) Hybrid Stance RDLs: 1/3 x 10. Rest 60s.
– 1 ramp-up set + 3 challenging sets.
– hybrid stance = wider than conventional but closer than sumo.
D) Conditioning (35:00 – 55:00)
AMRAP 8:
21 KBS (70, 53)
15 Goblet Squats (70, 53)
9 Lateral Burpees Over the Kettlebell
L3: (53, 35)
L2: (45, 30) (Regular Burpees)
L1: (35, 25) (Regular Burpees)
E) Extra Credit (55:00 – 60:00)
2:00 of Global Foam Rolling Quads (60s each)
3:00 of Parasympathetic Breathing