6 June 2016

Always a good time to squat ...

Always a good time to squat ...

Article: Almond Butter Snack Recipes for Sweet, Healthy Treats

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

then, 3 rounds:
5 Burpees
10 Overhead Squat (PVC)

Mobility
T-Spine Smash (balls)
Couch Stretch
Banded Olympic Wall Squat

Weightlifting
Overhead Squat (1-1-1-1-1-1-1)

Metcon
"Death by Shoulder Press (SP) & Box Jump (BJ)" - Ladder

EMOM: +1 rep Shoulder Press & +1 rep Box Jump

min 0-1: 1 Press + 1 Jump
min 1-2: 2 Presses + 2 Jumps ...
min 9-10: 10 Presses + 10 Jumps ...

Shoulder Press = "SP" @ ~50/30% Body Weight
Box Jump = "BJ" @ 30/24"