piece of pie

 

Date: Tuesday, April 16th

Warm-Up:  coaches choice, Add hip mobility

Skill: none

Strength: Back Squat 5×5 increasing weight each set.

Super Set: Single Arm Ring Row – 5 sets of  6 reps each arm

Conditioning: “Piece of Pie”

3 rounds – 1 min stations

Front squat (45/75/115)

KB high pull (26/35/53)

Row cal

Strict Pull ups – H: Banded

Rest

 

Guide: stay consistent from start to finish.

Reps: 190- 260

Scale up:

95/135 bar

70 KB

15/20lbs weighted pull up

Cash Out:  3 rounds: 12 Barbell Step-ups 12” box / 1 minute plank

Hypertrophy: 3 rounds: 15 Glute Ham Raise / 15 DB Kickbacks
Coaching Notes: Pick a number for all 4 movements that you can maintain throughout all 3 rounds. Remember to breathe at the top of every front squat, use that time to reset your front rack as needed. KB high pulls need to be STRICT. No thrusting of the hips should be allowed. If you need to do so. Lower the weight on the KB. Leave the straps loose on the rower as it’ll save you time. Keep the strokes/ min around the mid 20s if you can. Break up the pull ups often and frequently to avoid burnout in the first round. Modify as needed to complete no less then sets of 3.

Date: Tuesday, April 16th

 

Warm-Up:  coaches choice, Add hip mobility

 

Skill: none

 

Strength: Back Squat 5×5 increasing weight each set.

 

Super Set: Single Arm Ring Row – 5 sets of  6 reps each arm

 

Conditioning: “Piece of Pie”

3 rounds – 1 min stations

 

Front squat (45/75/115)

KB high pull (26/35/53)

Row cal

Strict Pull ups – H: Banded

Rest

 

Guide: stay consistent from start to finish.

Reps: 190- 260

 

Scale up:

95/135 bar

70 KB

15/20lbs weighted pull up


Coaching Notes: Pick a number for all 4 movements that you can maintain throughout all 3 rounds. Remember to breathe at the top of every front squat, use that time to reset your front rack as needed. KB high pulls need to be STRICT. No thrusting of the hips should be allowed. If you need to do so. Lower the weight on the KB. Leave the straps loose on the rower as it’ll save you time. Keep the strokes/ min around the mid 20s if you can. Break up the pull ups often and frequently to avoid burnout in the first round. Modify as needed to complete no less then sets of 3.

 

Guide: stay consistent from start to finish.

Reps: 190- 260

Scale up:

95/135 bar

70 KB

15/20lbs weighted pull up

Coaching Notes: Pick a number for all 4 movements that you can maintain throughout all 3 rounds. Remember to breathe at the top of every front squat, use that time to reset your front rack as needed. KB high pulls need to be STRICT. No thrusting of the hips should be allowed. If you need to do so. Lower the weight on the KB. Leave the straps loose on the rower as it’ll save you time. Keep the strokes/ min around the mid 20s if you can. Break up the pull ups often and frequently to avoid burnout in the first round. Modify as needed to complete no less then sets of 3.