Monday 1.20.20

by Spearfishyoga

GROUP PREP:

3 min cardio

5 Inchworms

30 sec deep squat hold

1 min foam roll lats

1 min lacrosse ball between shoulder blades

10 PVC Passthroughs

10 PVC Overhead Squats

Barbell Warmup

STRENGTH:

Back Squat

Heavy Set of 5

STIMULUS

• Looking to establish a new 5RM Back Squat today

Warmup Sets

5 Reps @ 50%

4 Reps @ 60%

3 Reps @ 70%

1 Rep @ 75%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

…

Build to Heavy 5

WOD:

AMRAP 12:

5 Pull-ups (scale to ring rows)

10 Overhead Squats (95/65) *scale by weight first, then to Front Squats if a mobility issue

15 Deadlifts (95/65)

STIMULUS

• Choose our barbell weight in this triplet workout based on the limiting factor, which will be the overhead squat

• This should be a lighter load that allows us to complete the 10 reps ideally unbroken throughout

• While the overhead squat are on the lighter side, the deadlift is intended to be incredibly light

• Choose a pull-up rep number or variation that allows you to complete the 5 reps in no more than 3 sets during the workout. Scale up to strict pull-ups.

MOBILITY:

1 min each

Barbell Thoracic Opener

Banded Shoulder Distraction

Ankle Dorsiflexion