01/18/2016

2016 Pre-Season Cycle
Week 3

WARMUP:
Squat Prep Hip Sequence
1 min each movement each side:
1)low lunge external hip rotation
2)trunk rotation to front knee
3)rotation away from knee - over pressure
against knee.
4) couch stretch - 2 min each side
5) 8 x KB lateral lunge each side- hold 3 seconds each rep

STRENGTH:
Every 1:15 for 7:30, complete:
- 4 Back Squats @ 70%
- 5 Rebounding Box Jumps(AHAP)

METCON (AMRAP - Reps):
AMRAP 6
- 4 Front Squats (155/105)(<65%)
- 8 Toes to Bar
Front Squats taken off of ground
Increase Toes to bar by 1 rep every round

Rest 1 min

AMRAP 2
- Burpee Squat Clean Wall Ball Shot

Score total reps completed across both AMRAPs

POST REPLY