[vc_row][vc_column][vc_column_text]Skill/Strength: Choice of squat
STRENGTH CHOICE:
A: Front Squat 5-5-5-5-5+5, from floor
B: Overhead Squat 3-3-3-3-3+3, from floor
C: Zercher squat 5-5-3-3-1-1-1 to 1 rep max, from rack
Everyone starts with a warmup set with an empty bar, increase weight for two more warmup sets. Begin your 1st working set at approximately 50% of your 1 rep max and continue increasing weight each round as long as form allows. Once you reach a weight that no longer A: clean or B: get overhead, perform one more set at your previous successful set. (That is the +5 or +3 round listed above. You do one more set at your top weight.)
SKILL CHOICE:
Follow the directions for the STRENGTH CHOICE above and limit your weight to a light to medium weight to work on improving your form.
CONDITIONING WOD: Coach’s Choice, served up by Julie.
WARMUP: 1000 meter row (just once) plus 3 rounds of
10 shoulder rollout – pvc
10 overhead squat – pvc
10 strict barbell press, increasing weight
20 jacknife situp
Mix in 3-5 minutes rolling out T-spine and scaps on slam ball or foam roller
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