June 6, 2022 – Performance

PERFORMANCE 

Warm-Up.

One set of:
Jog with nasal breathing only x 800 meters

Followed by…

Two sets of:
“Weight Plate Squat Warm-Up”
Heels-elevated T-Spine Rotations x 3 per side
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 3 per side
Plate Elevated Cossack Squats x 3 per side
Tempo Plate Squats x 3 reps @ 32X1 tempo

Then…

A.

Take 20 minutes to build to today’s 1-RM Front Squat

B.

Three rounds for time of:
Run 400 Meters
8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)