1) GENERAL WARM-UP:
Coach’s choice (general stretches, increase core temperature and heart rate)
2) Specific Warm-up:
3 Rounds
6 Back Squats
6 Barbell Windshield Wipers
12 Lateral Hops over the barbell
3) Lower Body Strength:
Alt. Every 3 minutes for 15 minutes (5 sets each):
10sec Back Squat Hold @90-120%
*breath, brace and get your mind right, should be heavier than you plan to do for the lift-off
1 Back Squat @60-70%
*all about bracing, controlled lowering, good depth and SPEED on the way back up
Rest/weight change
4) MetCon:
21-15-9-6-3 of:
Barbell Push Press
Double KB Deadlift
*Pace: Aggressive: 10:00, Solid: 11:00, Limit: 12:00
Beginner: 45/35, 26/18
Intermediate: 95/65, 35/26
Advanced: 115/75, 53/35
Sport: HSPU, 70/53