11/12/2015

11/12/2015

partner warmup :
3 minute clock :
a) alternate sets of 10 kb swings

- does not have to be rx weight

mobility :
a) partner hip stretch

 

Back Squat

set 1 - 5 @ 65%
set 2 - 5 @ 70%
set 3 - 5 @ 75%
set 4 - 5 @ 80%

* set of pullups after each set of squats today. athlete's choice of variation. put total reps in the box of movement completed.

 

Front Squat

set 1 - 5 @ 60%
set 2 - 5 @ 65%
set 3 - 5 @ 65%
set 4 - 5 @ 65%

 

core work :
a) situps x 25
b) side plank - 25 secs each side
c) plank - 50 total secs
d) flutter kicks x 50 (each leg = 1)
e) bicycle crunches x 50 (each leg = 1)


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