Monday 12.2.19

by Spearfishyoga

GROUP PREP:

21 PVC Overhead Squats

15 Straight Leg AbMat Sit-ups

9 Calorie Bike

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Romanian Deadlifts

5 Front Squats

STRENGTH:

Back Squat Waves

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 76%

Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%

Set 5: 4 Reps @ 82%

Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%

Set 8: 4 Reps @ 88%

Set 9: 2 Reps @ 94%

STIMULUS

• This is the 1st iteration out of 4 for Back Squat Waves

• Rest as needed between sets, but 3 minutes after each 3rd set

• These percentages are based of your 5RM Back Squat from last week

WOD:

2 Rounds:

50 Wallballs (20/14)

40/30 Calorie Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)

Rx+: Wallballs 30/20lbs and DB 70/50lbs (do this weight, if you are able!!)

**Scale to 1 round or 2 rounds of 1/2 the reps**

MOBILITY:

Pigeon Pose: 2 Minutes Each Side

Pike Stretch: 2 Minutes

Medicine Ball Thoracic Opener

OPTIONAL ACCESSORY:

3 Sets For Quality:

8 KB Single Leg RDLs

12 KB Front Rack Step-ups (6 Each)