W0D Thursday 08.08.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility

Movement Prep:
Cat Camel x 10 reps
Hip Opener/Closer x 5 reps/Side
Russian Squats x 10 reps
Shoulder Pass Throughs x 10 reps

Warm Up:

EMOM x 4 minutes
3 No Push Up Burpees
6 Jump Squats
100ft Shuttle (25ft x 4)

Technique & Lift:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

A. Every 90 seconds x 3 sets
OH Squat
*Set 1 x 4 reps @ Light
*Set 2 x 3 reps @ Light – Moderate
*Set 3 x 2 reps @ Moderate – Heavy Moderate

B. Every 2:30 minutes x 5 sets
OH Squat x 3 reps

*Comp & L3– Build up to 80-85% of your 1RM OH Squat.
*L2 – Build up to 70-75% of your 1RM OH Squat.
*L1 – Pick a light load to focus on your Tech.

C. 3 sets of:
DB Floor Press x 10 reps
Into…
Banded Lat Pull Downs x 20 reps
Into…
L-Sit Over & Backs x 8-10 reps
– Rest 60 seconds b/t sets –