Monday 1.6.20

by Spearfishyoga

GROUP PREP:

60 Second Row

30 Seconds PVC Pass Throughs

20 Second Side Plank (Each Side)

10 Air Squats

10 PVC Overhead Squats

Barbell Warmup

STRENGTH:

Back Squat Waves

Set 1: 4 Reps @ 83%

Set 2: 3 Reps @ 89%

Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%

Set 5: 3 Reps @ 95%

Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%

Set 8: 3 Reps @ 101%

Set 9: 2 Reps @ 107%

• All percentages are based off your 5-Rep Heavy Back Squat

WOD:

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups

STIMULUS

• Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh

• Choose gymnastics variations that you could complete 20+ reps of both movements unbroken when fresh

• Scale to Front Squats. You could also adjust volume to scale:

* First AMRAP Example: 15-12-9

* Second AMRAP Example: 12-9-6

MOBILITY:

1 min each:

Barbell Thoracic Opener

Couch Stretch

Ankle Dorsiflexion