Warm-up: 2 minutes of Double-unders (to meet the level II standard, 50 double-unders must be accumulated in 2 minutes)
Mobility: Russian babymakers, static spidermans, hip distractions
Strength*: Squat 1×10 @60%, 1×8@70%, 1X6@75%, 1×4@80% (1 rep was established on Oct 21). Beginners should instead work 4 sets of 3-5 reps (consult your coach) increasing weight each set. If you are NOT a beginner and did NOT establish a 1RM on Oct 21, use today to retest your 1RM to use it in the upcoming weeks.
Conditioning: 3 rounds for time of (12 min cap):
- 10 Burpees
- 15 Wallball (suggested weight 20/14)
- 400m run
* Today we start a new strength cycle, modeled on the Hatch cycle. During the next several weeks we will be working both the back and front squats every week, working percentages off our 1RM. During this time, please know that this volume will get challenging and you will likely need to decrease the weight on the bar to get the reps in. That is OK and we would much rather you get the reps in at a lower weight, than to stay a weight where your form is compromised or you cannot complete the reps.
