image

Warm up: PVC complex:
10 Back Squat, 10 Shoulder Pass thrus, 10 behind the neck press, 10 Good mornings x 3
Pre-mobility: Coaches choice
Health and Fitness
A.Three sets of:
A1. Back Squat x 8-10 reps @ 30X1, Rest 60 seconds
A2. Pull-Ups x 6-8 reps @ 2110, Rest 60 seconds
A3. GHD Sit ups x 10-12 reps, Rest 60 seconds

B.
For max reps/meters:
2 minutes of Rowing
2 minutes of Burpees
2 minutes of Rowing
2 minutes of Burpees

Classic:
A. Work up to a Heavy Back Squat today. You will also complete max pull ups. Please follow the rest guidelines
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

B. For max reps/meters:
2 minutes of Rowing
2 minutes of Burpees
2 minutes of Rowing
2 minutes of Burpees

C. Mobility = Alexander shoulder rolls