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12.26.17

26
Dec

12.26.17

Warm Up:
3 rounds at an easy pace
4 alternating TGU
12 air squats- controlled pace
15 abmat sit ups

Mobility:
Tricep smash on racked barbell x :30 each side
Banded lat stretch x :30 each side
Couch stretch x :30 each side
Banded joint mobilization for ankles- 5 second hold for 10 reps each side
https://www.youtube.com/watch?v=ILSbK8RnGdI

Skill: front squat complex

7 Sets:
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

WOD

5RFT

10 wall balls 20/14

3 Deadlifts 255/185

3 pull ups

3 push ups

OR

10 wall balls 20/14

3 deadlifts 295/205

2 ring muscle ups

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