Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Squat – warm up and work up to your first work set. Worksets are calculated off your last 3 rep heavy achieved on 1/21. Worksets are 3 sets of 2 reps @90% (All three sets at the same weight.) This weight should allow you to practice form under load.
Fitness: Squat – warm up under the unloaded bar. Work on adding weight to the bar to get to a load that feels like a 6 out of 10 effort for 3 reps. Perform sets of 3 followed by a 30 second hollow body hold. Rest at least 90 seconds between sets. Perform 4-6 sets total.
Part 2 – Conditioning: “Miami Vice”
Performance: EMOM for 15 minutes* –
Min 1: 48 Double-Unders
Min 2: 24 Lunge Steps (L+R=2) with plate locked overhead (45/35lb)
Min 3: 6 Deadlifts (225/145lb)
*athletes should be done with the work by 45 seconds into the minute, if you aren’t ask stop at 45 seconds anyway and scale the reps on following rounds so that you finish in 45 seconds
Fitness: EMOM for 15 minutes of –
Min 1: 45 sec singles or DU progressions
Min 2: 24 Lunge Steps (L+R=2) unloaded or with implement locked overhead
Min 3: 6 Deadlifts at 6 RPE
*athletes should be done with the work by 45 seconds into the minute, if they aren’t ask them to stop and scale reps on following rounds to be done in 45 seconds
