May 3, 2018

5/3

Warm-up
Dynamic warm up
(knee pulls, ankle pulls, sampson stretch, etc.)
Followed by...
Coach led hip activation drills.
Back Squat
5 reps @ 60-65%
3 reps @ 70-75%
2 reps @ 75-80%
Then
1x20 @65% (Up 25lbs)
*You must go unbroken without re racking the barbell. If you didn’t test your back squat before the program started, start with a reasonable weight. You will build by 5lbs every time you do this over the next few weeks so it is important to stick to your percentages and add your scores to Wodify to keep track!
Metcon (Time)
10 Rounds for time
1 Rope Climb (Sub 3 strict pull ups)
7 Push ups
10 Box jumps (Step down)
15 minute time cap
Optional Accessory
5 Minute assault bike cool down.
*This will aid in flushing your legs and beginning the recovery process

Once you are done, do:

Couch stretch 2 minutes (Each side)
Pigeon stretch 2 minutes (each side)

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