carter

Sorry Carter, we had to post this!

Warmup: 2 sets: 10 Squat Mobilty (Reach up, hinge and touch toes, sit in squat, hands up, stand up) 10 hands elevated spider man , 5 inch worms, 10 squat to stand with toe lift ,

Health and Fitness

A. 4 sets:
A1. Back Squat x 6-8 @ 21X1, rest 20s
A2. Squat Jumps x 10, rest 60s
A3. Front Plank x 45-60s, rest 60s

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
10 Goblet reverse lunge
10 Ring Rows

Classic

Warm up continued: build to 65% (4-6 reps with empty bar, 35%, 45%, 55%)
A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift –exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
10 Alt Front rack reverse lunges (5 each) (Adv. 135/85, Int. 95/65) or Goblet Rev Lunge
8 Pull ups or Ring Rows

D. Mobility: Foam roll, Couch stretch