Warm-up

Ido's Squat Routine

1. Knee Push aways     10-30 reps
2. Hold knee out (static)10-30 secs
3. Sky reaches              10-30 reps
4. Sky reach (static)      10-30 secs
5. Buddha prayer          10-30 reps
6. Squat bows               10-30 reps
7. Squat bows (static)   10-30 secs

Weightlifting

Front Squat (Build to a heavy 1 Rep)

Every 90 secs (3 sets) 2 Reps
Every 2 mins for (5 sets) 1 Rep

Sets1-3 (70-75-80%) 2 Reps
0,1:30.3:00
Sets 4-5 (85-90) 1 Rep
5:00,7:00
Sets 6-8 (90,95,95+) 1 Rep
9:00,11:00,13:00

October Foundations:
Front Squat x2 Moderate weight
*Heavier than last week with good positions.

November Foundations
Front Squat x5 (Very Light- Light)

Metcon

Metcon (AMRAP - Reps)

4'
10 WB (20#/14#)
20 DU
*Rest 2 mins
Repeat 1x

RX+
WB (30#/20#)

We did this the 1st week of this cycle so we are coming back to repeat it. (9/28/15)
Try to beat your past time. Use the same weight you did last time for the WB then the measure will be the same. ALL OUT each round.

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