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Tuesday 06.05.2018

POSTED ON June 4, 2018

Tuesday | 06.05.2018

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Warm Up:
 
10 Glute Bridge
20 Leg Swings
10 Cossack Squat
5 Empty Bar Back Squats
 
x3
 
Foundation:
 
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Back Squat then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 1 of our lower body strength progression. Make sure to tell athletes these are days they do not want to skip or miss.
 
Strength:
 
A. High Bar Back Squat
 
4 sets of 5 at 70%; rest 2-3 minutes between sets
 
Metcon:
 
Level 1 (RX)
 
100ft Walking Lunge
21 Kettlebell Swings 53/35
 
5 Rounds For Time
Level 2 (Intermediate)
 
100ft Walking Lunge
21 Kettlebell Swings 35/26
 
5 Rounds For Time
 
Level 3 (Beginner)
 
100ft Walking Lunge
21 Russian Kettlebell Swings 53/35
 
5 Rounds For Time
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