Tue. June 21, 2016

531Backsquat

Warm-up

3 min Fighter warmup

-then

3 min amrap
10 mtn climber
5 squats

*Mash Hips

Weightlifting

Back Squat 

Warmup sets
1x10 BB
1x5 35%
1x5 50%
1x5 60%

Working sets
2x3 @70%
2x3 @80%
1x3+ @90%

Lunges  

Back Racked.
Lunge in place.
4x10 Back Racked Lunges AHAP (racks allowed)

ACCESSORY WORK

Metcon (No Measure)

“Bring Sally Up”
@30% 1rm backsquat
-Play bring sally up from the movie Gone in 60 Seconds and when the song says up, they stand up. When the song says down, they squat.

Hip Circle Walk

Cool Down

Assault bike easy 5 minutes
Banded hip stretches

https://youtu.be/lgdeL7-xXGM

Here is a video of a jolly young man demoing stretches.