Monday 11.2.2020

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"FITNESS"

A. Four sets of:Tempo Back Squat, Goblet Squat, or Dual KB Front Squat x 5 reps @ 33X1 tempoRest 2-3 minutes between sets*The focus of these Squats is to maintain solid position (neutral/upright torso, weight in heels, etc.) throughout the entire eccentric portion, as well as the 3-second pause in the bottom of each rep. Loading should not be so heavy that form starts to break down.B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Renegade Rows(push-up, row left, push-up, row right = 1 rep)12 Alternating Reverse Lunges with DBsPartners will have their own equipment and space.  If you do not have a partner, rest for the same amount of time it takes you to complete each round.

"PERFORMANCE"

A. Four sets of:Tempo Back Squat x 5 reps @ 33X1 tempoRest 2-3 minutes between sets*The focus of these Squats is to maintain solid position (neutral/upright torso, weight in heels, etc.) throughout the entire eccentric portion, as well as the 3-second pause in the bottom of each rep. Loading should not be so heavy that form starts to break down (50-60% of your 1-RM Back Squat is a good starting point here); we will build off of this in the weeks to come, so no worries if it's not too aggressive today. For more info on this training cycle, see our post in the FB group.B. In teams of two, complete as many rounds and reps as possible in 12 minutes of:4/3 Strict Pull-ups6 Push-ups8 Front-Racked Reverse Lunges (135/93 lb)Partners will have their own equipment and space.  If you do not have a partner, rest for the same amount of time it takes you to complete each round. As an advanced option, complete 1 Rope Climb in place of the Strict Pull-ups (ONLY if there is ample space to do so).

"AEROBIC DEVELOPMENT"

6 Minutes @85-90% effort:8/6 Calorie Ski8/6 Calorie Row8/6 Calorie BikeRest walk 2 minutesx 3-5 sets