Coach Leya

Coach Leya

Warm up: PVC complex:
10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 3
Pre-mobility: Sit with barbell on thighs for 2 min

Health and Fitness
A. Three sets of:
A1. Back Squat x 8-10 reps, Rest 60 seconds
A2. Supine Ring Rows x 8-10 reps @ 2111, Rest 60 seconds
A3. Wall Climbs x 3-5 reps, Rest 60 seconds
B. 21-18-15-12-9-6-3
Plate G2OH
In between each set complete:
5 Burpees
30 DU or 60 SS
Classic:
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%
B. 21-18-15-12-9-6-3
Plate G2OH (45/25 bumper plate)
In between each set complete:
5 Burpees
30 DU or 60 SS

C. Mobility = Foam roll t-spine area and calves