Front Squat :
3 @ 70%,
1 @ 80%,
3 @ 70%,
1 @ 80%,
3 @ 70%,
1 @ 80%
FRONT SQUAT
Today’s strength portion has a time component. Athletes will have 12min., performing a set every 2min.
Percentages should ideally range from 68 (3)-82% (1)
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
3 rounds for quality of:
20 Jump + Target Touches
15 Reverse Snow Angels
10 Leg Swings
15 Straight Leg Sit-ups
–Jump to touch either on rig or wall–
**Mobility:**
1). banded lat stretch (60/side)
2). banded wrists (45/s)
3). banded hamstring (45/s)
For time:
2 rounds of:
5 Forward Rolls
2 Wall Climb + Holds, 10 secs
— then —
2 rounds of:
5 Cartwheels
Ring Support Hold, 20 secs
— then —
2 rounds of:
10 I’s Y’s And T’s
2 Free Standing Handstand Holds, 20 secs
**PARTNER UP**
1). Forward rolls– use mats, focus on tucked chin.
SCALE: Tripod work on mat
1). Wall Climb– NOSE and TOES only on wall = goal
2). cartwheels– focus on placement of hands and pressing off a lunge into opposite lunge. GET UNCOMFORTABLE
2). 20s hold on rings– accumulation– use MADADORE facing AWAY from rig to force opening of hands
3). Is/Ys/Ts = 10/at each position – can add 2.5lb weights to hands.
3). 2-3 people per group for HS Hold work.. Kick to wall if not comfortable with someone holding feet
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