Friday August 9th 2019

Friday

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then……

A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

B.
For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (55/35 lbs)
50 Goblet Squats (55/35 lbs)

Boom Lite

Warm-Up.
Full Body CARs Routine
(note any “problem” areas)

Followed by…

5 minutes of focused mobility on one or two of your problem areas
10 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Then……

A.
Three sets of:
Landmine Rows x 8 reps each side @ 2111
Rest 45-60 seconds
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.

B.
For time:
1000 Meter Row
50 Alternating Pistols or Cossack Squats
50 Alternating Dumbbell Snatches
50 Goblet Squats