Tuesday, 10 January, 2017
WARM UP – MOBILITY
Hip circles, low lunge, thoracic rotations, and other dynamic stretches
Blue band glute/squat activation drills
22 min to establish a 1 rep max back squat
Build slowly by feel, but get up to 85-90% with at least 10-12 min remaining to attempt 3-4 heavy singles.
Increase you rest between sets as the weight increases.
Use spotters (or be confident dumping the bar behind you) when getting up towards your 1RM.
BALLS TO THE WALLS
Complete 5 rounds for total number of Wallballs completed.
In 90s complete:
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
Athletes can partner up on a ball/wall space and alternate 90s intervals
10-12 weighted hip extensions (@3,0,1,2)
60s weighted plank hold
20/side oblique side bends (use heavy KB or DB)