Thursday, March 19, 2015

Prep

3x or 12:00
1:00 jump rope
1:00 bottom of squat
1:00 pigeon ea. side
10 box step ups

Front squat
Advanced and Intermediate
1 x AMAP

Beginner
3 x 5

Advanced
3 rounds
6 OHS, 135#/95#
12 box jumps

Intermediate
3 rounds
6 OHS, 65#-85#
12 box jumps

Beginner **
3 rounds
6 OHS, pvc-35#
12 box jumps

** If safe shoulder position cannot be maintained sub front squats

Advanced
3x
5 weighted box step ups ea. leg
10 bar roll outs
15 back extensions

Intermediate
2x
5 weighted box step ups ea. leg
10 bar roll out
15 back extensions

Beginner
2x
5 box step ups ea. leg
5-8 bar roll outs
10 good mornings

Mobility
downward dog
cobra
child’s pose