DATE: May 26th – June 1st 2014
Monday
Warmup)
2 mins running drills
10-12 Band Glute walks F/B/L/R
6 steps F/B Duck Walk holding light Slamball or KB x 3 sets with 5-10 secs rest between
Mobility) Pre-squat hip openers
WOD A) Wendler Back Squat (20 mins):
*4-5 warmup sets*
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD B) 5 Rounds for total time:
10 Front Squats – All rounds should be unbroken
150m Sandbag Run 70/45lb (to ally and back) – should be a run not a walk, adjust weight accordingly
-Rest exactly 60 secs between rounds-
Suggested Front Squat loading:
Adv: 135-55/90-105lb
Int: 105-125/70-85lb
Beg 75-95/45-65lb
WOD C) (Optional) 2-3 Rounds:
20-30 Anchored Situps (no abmat) add weight or band for resistance
30 secs side plank each side
60-90 secs couch stretch (one leg each round)
