Russian Baby Maker - 2 reps of 30 seconds.
This is a stretch to improve the bottom position of the squat. Stand slightly
wider than your normal squat stance, grab the tops of your feet, put your
elbows inside your knees, and squat. Keep working to sink lower and to
push your knees out wider during each 30 seconds. See the picture at the
end of the post, of the bottom position of this stretch.
With an unweighted BB, do 3 rounds of:
Snatch Grip Push Press - 5 reps
Overhead Squat - 5 reps
#1 Do 2 rounds of:
Burpee - 20 reps
REST - 30 seconds
BB Bench Press (no pause, no touch) - go to failure with 60% of 1RM
Rest as needed between rounds. For the no pause, no touch bench press, keep the
bar about 1-3" off your chest at the bottom of each rep.
#2 BB Overhead Squat 2-2-2-2-2 reps with a 5 second PAUSE at the bottom
of each rep
This is an intentionally lighter day (as far as the squats go), but still try to add
some weight each set, if you can. Rest between sets.
#3 BB Bench Press WITH BANDS (1.5 REP) 3-3-3-3-3-3 reps
Start with a weight you can easily manage and then try to add weight each set.
Rest between sets.
#4 This is one round. Start a timer.
0:00 - 2:00 - Run as far as you can on the 50 meter course.
2:00 - 4:00 - Establish a BB Bench Press 3 Rep Max
4:00 - 5:00 - Plate Pull - 40 feet. You should have time to spare on this one.
5:00 - 6:00 - Do as many quality reps of American Kettlebell Swing as you can.
We will post how far we ran on the 50 meter course and our weight for the
BB Bench Press 3 Rep Max.
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