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06.01.18 Heavy back squat day

1
Jun

06.01.18 Heavy back squat day

Warm Up
2 easy rounds of:

200m run
2 TGU each side
10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw
14 goblet curtsy squats

Primer:
Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Test back squat heavy for today

warm up with

5 reps @ 50%
5 reps @60%
3 reps @70%
3 reps @75-80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%-100%
1 rep today’s heavy weight

WOD
Jump into the Fire
For Time
cash in: 75 DUs

15-12-9
power cleans 135/95 115/75 95/65
lateral burpees over bar

cash out: 75 DUs

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