Strength = Back Squats

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Dynamic warm up

Group warm up

 

Skill
30 strict toe 2 bar

 

Strength
Back squats
6-6-5-5-3-3
70%-75%-80%-85%-85% -90%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat

Wod
3 rounds for time
20 steps overhead lunges 95/65
20 abmat sit ups
20 hand release push ups

MAD MOBI
Pigeon
Press ups
Knee on the wall
Bully
Hamstring up n over

Weekend Info

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WEEKEND INFO

Saturday

9:30am – SuperStrong Saturday!

This is a FREE Community Workut!

Sunday

10:30am – Skillz & Sprintz – Session 2 – Gymnastics Progression

Monday

7:00pm – Maximize Your Performance – Mobility Series #3 

with

Doctor of Physical Therapy Michael Tillman

Tillman Physical Therapy in Cedar Park

Dynamic movement prep

Group warm up

Strength
Front squats
3-3-3-3. 53×1 by feel

50 kip swings and variations for skill

Wod
5 rounds for time of
15 c2b pull ups
10 hang power cleans. 155/105

Mad mobi
Roll calves
Trigger point pecs
Shoulder bully
Knee on the wall
Hamstring up n over