09.01.2021

Warm Up

2 rounds:
100m run
10 single leg RDLs each side
5/side hip flexor kicks
5/side spiderman lunges
5 sumo inchworms



Primer
2-3 sets
A. touchdown squats x 10 each side https://www.instagram.com/p/B5A9TCbAe_F/
B. landmine bent over rows x 8 each side @21X1
C. landmine Turkish sit ups x 10 each side


Strength

Front Squat 00X1; 8,8,8,8; rest 2:00-2:30 between sets (Switch away from longer time under tension in the Front Squat - these are speed squats with a focus on fast eccentric and concentric drive)

You should build load across sets starting at a lighter load

 WOD

Re-Test 3

sprint test

row 250/225m 

10 burpees over the rower

10 KB swings  53/35

10 burpees over the rower

row 250/225m

06.07.2021 Test Three

Warm Up
2 sets
50 single unders
prone glute leg lifts x max effort https://www.instagram.com/p/CKefsyXhEVv/
15/side elevated single leg glute bridge/leg on parallette https://www.instagram.com/p/CKZqbCVFxJC/
10 alternating concentric only pistol squats to parallette


then..
2 rounds

cross walk with light DBs x 30 seconds- 2 light DBs held to your side in a Cross Position
banded lat pull downs with a 5 second pause at the hips x 10
bird dogs x 10/side with a 10 second pause at the last rep



Strength: deadlift
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 75%
2 reps @ 80%

WOD
Sprint Test
Row 250/225m
10 burpees over the rower
10 KB swings 53/35
10 burpees over the rower
10 KB swings 53/35
Row 250/225m

Cool Down
1:00 saddle pose
1:00 forward pose
45sec. low dragon each side