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Road to the Open day 6- 1/17/14

See!  A proper squat is so easy, a child can do it.

Warm-up:

Coach’s Choice.

Strength:

Back Squat-

Work up to a peak back squat using the following rep scheme: 5, 3, 3, 3, 2, 1, 1, 1. Note that this is not  a maximum, but a peak that is still fast. Then drop to 60% for 2 sets of 8 reps.

 

Metcon:

5rds for time

1x shuttle run (to the stop sign and back)

20x KTE (Knees To Elbows)

20x Burpees

20x Sit-ups

20x Squats

1x shuttle run

*each round must start and end with shuttle run.

 

January 17, 2014 | News | 0

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