Regular class schedule today

Warm-Up

2:00 minute Machine Choice
:20 Wall Thoracic Extensions
:30/:30 Couch Stretch
1:00 Alternating 90-90 Hip Switch
THEN
3 Sets, For Quality
25 Double Unders or 35 Single Unders
12 Wall Facing Shoulder Taps
10 Alternating Lateral Lunges
20 second Glute Bridges

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

Strength
Back Squat
Every 3:00 x 3 Sets
9 @ 65-70% of 1RM

We are working into 3 sets of 9 at a moderate loading and volume in order to add in some hypertrophy benefits and muscular endurance as a key component to our Squat progression during this cycle. This coupled with the heavy Squat Cleans on Monday provide the one-two dose we are looking for moving into next week with another heavier week on Front Squats.

“Gotta Hand It To You”

10:00 AMRAP
5 Deadlift
25ft (7.5m) Handstand Walk
50 Double Unders
Barbell: 275/185lb, 84/57kg

Goal: Complete 5+ Rounds

Stimulus: Posterior Chain / Gymnastics Skill

RPE: 7/10

Primary Objective: Keep the pace to under 2:00 / Round

Secondary Objective: Maintain unbroken Deadlifts
Strategy: The focus today is to maintain unbroken Deadlifts before hittig one 25ft segment for the Handstand Walk before moving into and unbroken set of Double Unders. The style and flow of this workout will allow for athletes to move with relative smooth transitions between movements and maintain a more cyclical pace. For those challenged on Double Unders and Handstand Walking, use this as an opportunity to practice the movements and give yourself an allotted time segment to work within before moving back to the Deadlifts. Remember the Deadlifts should be unbroken so keeping these to under 75% and probably closer to 70% is the range for Deadlift loading today.

PRVN Reset

8:00 EMOM
Minute 1: 10 Scarecrow Plate Rotations
Minute 2: :25/:25 Active Scorpion Stretch

Minute 3: 4/4 Kettlebell Windmill Press, Light
Minute 4: :25/:25 Elevated Pigeon Pose (leg on box}