Friday 01-31-20 S

Thursday, January 30, 2020

Warm Up:
90-90 Hip Stretch x 30+ secs 

Swivel Hips x 30+ secs 
Lying Pigeon Stretch x 30+ secs per 

+

Coach Leads...
500/400m Row
+
1 Min Rest
+
2 Sets of: 
30 Sec Wall Sit  
30 Sec DB Waiters Walks 
+
1 Min Rest
+
3 Sets of:
4 Perfect Push Ups
6 Stationary Lunges
+
Skill Work:
Review BS & Pause Option
Review DB Snatch & Hang Option
+
Workout:
Every 4 Mins for 32 Mins (8 sets):
2 Back Squats, build to heavy double
-  Remaining time AMRAP @ 70-80% - 
16/12 Calorie Row
16/12 Push-Ups
16 Walking Lunges
16 Alt DB Snatches (alt every 4 reps)

Today's L1 option really is open to anyone. A 2-sec pause not only helps your squat get stronger but could keep your low back safe.

L1: add a 2-sec pause at the bottom and build moderately
L2: open up at 135/95 and build from there
L3: open up at 185/125 and build from there 

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