workout of the day
06.01.18 Heavy back squat day
Warm Up2 easy rounds of:
200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats
Primer: Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)
Glute bridge V walk out x 6 reps
Shrimp squats x 12 reps ( 6 each side)
Test back squat heavy for today
warm up with
5 reps @ 50% 5 reps @60% 3 reps @70% 3 reps @75-80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95%-100% 1 rep today's heavy weight
WOD Jump into the Fire For Time cash in: 75 DUs
15-12-9 power cleans 135/95 115/75 95/65 lateral burpees over bar
cash out: 75 DUs