wednesday, aug. 23

Strength:

10 L/10 R Back Rack Reverse Lunges ]

8 L/8 R Back Rack Reverse Lunges ]

6 L/6 R Back Rack Reverse Lunges ]

6 L/6 R Back Rack Reverse Lunges ]

Rest 2 mins between sets.

Athlete Instructions

1x10 L/10 R at 65% 10RM

1x8 L/8 R at 70% 10RM

2x6 L/6 R at 75% 10RM

Percentage is based on the 10RM Lunge you achieved last week.

Complete on a 12 min clock and superset with 30 secs Wall Facing Handstand Hold or Freestanding Handstand Hold.

Athlete Notes

The barbell will stay in the rack. We will set-up like we are doing a Back Squat and then keep the chest tall and then reverse step with the right leg and step back feet together. Perform all reps on the right leg and then all reps on the left leg. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. Dual Dumbbell Reverse Lunges, Barbell Front Rack Reverse Lunges, or Goblet Reverse Lunges.

"Trampoline"

3 rounds for time of:

25 GHD Sit-ups

25 Wall Balls, 20/14 lbs

75 Double Unders

Athlete Instructions

Goal: 11-15 mins

Time cap: 15 mins

Athlete Notes

Primary Objective: Complete each movement in 2 sets or less

Secondary Objective: Complete each round in under 4 mins

Stimulus: Midline / Shoulder Stamina

RPE: 8/10