Fri. Oct 21, 2016

DES Dynamic Effort Squat

Warm-up

200m Run
3 minutes running clock:
4 kossack lunge (2 each)
2 Burpee

Weightlifting

Back Squat 

Speed Back Squats:
8x3 @55%
8x2 @65%
*Focus on keeping posture and tight position, while being as explosive as possible.
*Minimal rest is needed here i.e. 30-45 seconds is enough.
*5% added from last week.

Good Mornings 

4x5 Good Morning, Heavy
Heavy means it’s hard, but not at risk of compromising posture and position. Stay in good form on a good morning!

ACCESSORY WORK

Metcon (No Measure)

2 Rounds for time:
Max distance row in two minutes -set rower damper to (10/8)
100 Mountain Climbers

-then

Santa Clara and San Jose: 3x20 reverse hypers
Redwood City: 3x20 banded hamstring curls