Monday, January 4, 2016

Warm up:
Hip Mobility

Strength:
Back Squat 1x20

WOD:
30-20-10
Wall Ball
Toes To Bar

Post WOD:
BB Quad Smash 2min/side

​Coach's note:
Spend some serious time working through hip stretching and mobilizing. Lots of focus on squatting today so make sure your athletes are opened up after the extended weekend. The goal of the strength portion is to find a 20 rep max back squat. Athletes should take about 15-18 minutes working up to what they think they can squat 20 times. This is a big time mental tester and is very challenging for most athletes. If they get 8-9 reps fairly easy, have them re-rack the weight and adjust accordingly. The 20th rep should be a struggle! Leave time for the Post WOD.. they will need it :)