This will be a short cycle but we want to take this week to work on correct positions in each movement. Lighter weight but correct positions for the technique purpose.

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

Coaches Choice!

Weightlifting

Paused Front Squat (Every 90 secs for 12mins (8 Sets))

0,1:30,3:00,4:30,6;00,7:30,9:00,10:30.
(Light-Moderate)

Working on the positioning of the elbow high and eyes up. We want to work on the fundamental movement this week. Cue in the right positions. Great time to work on your breathing. The weight should be light enough in which a belt is not needed. Lets strengthen our core!

Metcon

Metcon (AMRAP - Reps)

6'
Buy in: 25 Wall Balls (20#/14#)
10 Box Jumps (24"/20")
10 T2B
10 Front Squats (95#/65#)
*Rest 3 mins
5'
10 SDLHP (95#/65#)
10 STOH (95#/65#)
20 DU
Rx+
Front Squats (135#/95#)

Count your Buy in reps for the total amount of Reps.

Comment