DATE – Monday March 17th
Leg swings – front/back + side/side x 10-12/each
Single leg glute bridge x 8/side
Clamshells x 10-12/side
Thoracic rotation/activation x 10/side
Bulgarian split Squats (@3,1,1,1) (Body weight or light KB) x 8/side
Mobility: Banded Squat hold 30-45s (work on vertical torso position)
Then add a 15-25lb plate on one knee to close ankles down (20-30s / side)
WOD A) Front/back squat cycle (Week 8, Day 1): (25-27 mins)
5 sets of 2 FS/4 BS at 100% (Based off old 1RM Front Squat)
*Only attempt this if you have been consistently completing the current cycle with success at the other % numbers, if you were able to complete last Monday’s sets at 95%, and you are feeling good, then go for it, otherwise work in the 85-95% range again.
*Remember that technique and safety is the number one priority!
*Using a belt is recommended.
WOD B) 3 rounds for max reps: (12 mins)
90s Row (Cal)
90s Burpee w/ Lateral jump over parallette