Tue. May 31, 2016

531BackSquat

Warm-up

Assault bike intervals:
1min easy
10 sec FAST
20 sec easy
15 sec FAST
15 sec easy
20 sec FAST
10 sec easy
30 sec FAST
30 sec easy
REPEATx2

Pigeon/Groiner Stretches

Weightlifting

Back Squat 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%
1x5 70%
Working Sets
1x5 75%
1x3 85%
1x1+ 95%

Overhead Squat 

2x10 Overhead Squat moderate weight (approx. 30% of 1rm back squat)

ACCESSORY WORK

Metcon (No Measure)

For Time:
12-6-3
Overhead Squat AHAP
3-6-12
Burpee, dynamic box jump

10 Min EMOM:
10 Seconds MAX EFFORT assault bike!!!

Cool Down

Follow a long RomWod