Monday October 3, 2022

Warmup

2:00 Bike/Row

10 Air Squats

10 No Pushup Burpees

10 Plate Hops (10# or 15# plate)

10/Side Calf Raises (10# or 15# plate x 2 stacked)

Mobility

10 Squat to Stands

:30 Downward Dog

10 Shin Switches

10 Elephant Walks

Skill/Strength

Front Squat 4-5x4 at 75% of 4RM

Four or five sets of four.  75% should be pretty easy.  Focus on speed and technique. 

Week 1 of a 9 week cycle.  Next week 85%, then 95%.  Then sets of 3 at 75/85/95.  Then sets of 2.  Then retest.

WOD

1 round:

30 burpees

24 kb goblet squats

75 double unders

Rest 2 minutes

2 rounds:

15 burpees

12 kb goblet squats

50 double unders

Rest 2 minutes

3 rounds:

10 burpees

8 kb goblet squats

25 double unders

F:  air squats; single unders; reduce reps

P1:  70/45

P1.5:  55/35

P2:  35/25; DU reps 45/30/15

C:  single arm dumbbell overhead squat (50/35) (equal reps each arm every set)