Warm up:
Cat/cow and cobra position
Turkish get-up practice, try barbell or K.B., 3 sets 5 each arm.
15 K.B. swings overhead Lift: Band Assisted Squat (use green band) 4 x 6 fast
Loop the green bands around the top of the squat rack just like you would for assisted chin-ups. Pull the loops on both sides of the barbell. Place it on the outside where the collar is supposed to be. The green band will provide approximately 145lbs of help "in the hole" which is at the bottom of your squat. Work on accelerating as fast as possible from the bottom of your squat to the top. The weight you use should be at least your 5x5 weight or higher. When you get to your lowest, it will feel super easy/light, try to accelerate back to the top quickly and imagine pushing the bar off your shoulders with all your strength. Use a spotter (behind you assisting at the lats if you roll backwards on your heels too much). Have fun with this, I really enjoy them!
METCON: AMRAP 7 mins
-15 Box jumps
-15 K.B. swings (53, or 35)
-15 Sit-ups
Cooldown/stretch:
-Deep lunge stretch, hold for 1 min, quad stretch + calf stretch against wall
-JD
went early b/c couldn't do the 6:30 class today. didn't have a spotter and was a little intimidated by the banded squats, so just did regular 5x5 back squats at 135lbs. for the metcon used 18in box and 35lb KB: did 3 rounds plus 15 box jumps plus 8 kb swings.
ReplyDeleteSquats:
ReplyDelete225
275
285
285
Got 4 rounds + 9 swings in the metcon. Squats were harder than I thought they'd be!
squats:95,135 wu
ReplyDeletethen 4x155 w/blue bands (green band too much)
felt tough
Metcon w/18" box and 35#KB: 3 rounds plus box jumps and KB swings
Squats
ReplyDelete225x6 (x2)
255x6 (x2)
It took awhile to get the timing right on the green bands. I think 245 would've been about right for me. The bands were just slightly different lengths which made this very annoying.
Metcon 50#KB 24" box
4 rounds + 15 box