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Monday November 19, 2018

18
Nov

Monday November 19, 2018

Mobility / Activation : x 2
A. 50ft lunge and twist
B. :30 bottom squat mobilization w kb
C: 5 goblet squats @31X1 tempo

Coach’s Prep for Squats- Roll/Stretch

Strength
15:00 to find a 3RM in the back squat
Immediately into
10:00 to find a 1RM in the front squat

Sample warm up scheme:
Back Squat
60% x 3 70% x 3 85% x 3 95% x 3, new 3RM

Front Squat (legs should be warm from back squat..warm up reps are to prep the torso front rack position)
80% x 1 x 2 sets 90% x 1 95% x 1, new 1RM

 

Conditioning: “Fran”

21-15-19

Thrusters

Pull Ups

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