Tuesday March 23, 2010

Some squatting and a taste of the Sectionals!

Warm Up:
-10-15 squat therapy against wall
-10-15 squat with band around knee

Body Weight Strength Endurance Test:
Max push-ups.
The Fine Print: either all on knees or all on toes. Chest and thighs touch ground on each rep. LOG your results as this is a Benchmark!

Strength: Front Squat 5RM
4-5 Warm-up Sets.

L1 – do 3 sets across of 5 reps using same weight.
L2/3 – 3 Work Sets: Work up to 5RM.
Use build up of:  5@75-78% – 5@80-83% – 5@85-88% of 1RM

Metcon (The Sectional Taster!)
3 Rounds for time:

• 10 OHS (boys 95#/girls 65#)
• 10 Burpees