Monday 12.9.19

by Spearfishyoga

STRENGTH:

15 PVC Overhead Squats

10 Calorie Easy Bike

5 Lateral Box Step-ups (Each Side)

3 Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5 OH Squats

STRENGTH:

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

STIMULUS

• This is the 2nd iteration out of 4 for Back Squat Waves

• Increasing by 2% on each lift from last weeks iteration

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

• These percentages are based of your 5-Rep Back Squat.

WOD:

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

MOBILITY:

Barbell Thoracic Opener: 2-3 Minutes

Ankle Dorsiflexion: 1-2 Minutes Each Side

Pigeon Stretch: 2 Minutes Each Side