Hey Friends!
Boom-Pow – another week done. That was fast. I hope you’re loving the Squats, we’ve got plenty more coming soon. I’ll actually share the progression with you guys so you know when to make it in if you want to make the most out of the squat side of this cycle:
[av_table purpose=’pricing’ pricing_table_design=’avia_pricing_default’ pricing_hidden_cells=” caption=” responsive_styling=’avia_responsive_table’ av_uid=’av-213c591′] [av_row row_style=” av_uid=’av-1zt24ed’][av_cell col_style=” av_uid=’av-1yydvb9′]March 30, 2016[/av_cell][av_cell col_style=” av_uid=’av-1x76a0l’]3×8 @60%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-1uyf1it’][av_cell col_style=” av_uid=’av-1t7svtx’]April 3, 2016[/av_cell][av_cell col_style=” av_uid=’av-1rtvwh1′]3×8 @60%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-1pt08b9′][av_cell col_style=” av_uid=’av-1p37y3p’]April 7, 2016[/av_cell][av_cell col_style=” av_uid=’av-1miq1k5′]3×8 @65%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-1kssqxh’][av_cell col_style=” av_uid=’av-1jdjjgl’]April 12, 2016[/av_cell][av_cell col_style=” av_uid=’av-1h9i22t’]3×12 @60%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-5618lh’][av_cell col_style=” av_uid=’av-1e72sid’]April 16, 2016[/av_cell][av_cell col_style=” av_uid=’av-1cqaxg5′]3×6 @70%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-4ott7p’][av_cell col_style=” av_uid=’av-4ltcw5′]April 18, 2016[/av_cell][av_cell col_style=” av_uid=’av-177x2yt’]3×5 @75%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-15vgtr9′][av_cell col_style=” av_uid=’av-152jswl’]April 22, 2016[/av_cell][av_cell col_style=” av_uid=’av-12gkyhx’]3×4 @80%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-11ikof9′][av_cell col_style=” av_uid=’av-z5loyt’]April 25, 2016[/av_cell][av_cell col_style=” av_uid=’av-xjmi2t’]3×8 @70%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-wvrnv9′][av_cell col_style=” av_uid=’av-u9wgmt’]April 28, 2016[/av_cell][av_cell col_style=” av_uid=’av-2u7emd’]3×5 @80%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-r0jhv9′][av_cell col_style=” av_uid=’av-pmpq91′]May 2, 2016[/av_cell][av_cell col_style=” av_uid=’av-nz05zp’]3×4 @85%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-mbzw85′][av_cell col_style=” av_uid=’av-kix7t1′]May 5, 2016[/av_cell][av_cell col_style=” av_uid=’av-jchv8l’]3×2 @90%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-h8n11x’][av_cell col_style=” av_uid=’av-1jxlhh’]May 9, 2016[/av_cell][av_cell col_style=” av_uid=’av-dz4pdx’]3×1 @95%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-cjn4zp’][av_cell col_style=” av_uid=’av-am8upx’]May 12, 2016[/av_cell][av_cell col_style=” av_uid=’av-91pqtx’]3×5 @85%[/av_cell][/av_row] [av_row row_style=” av_uid=’av-89081h’][av_cell col_style=” av_uid=’av-5uqq79′]May 16, 2016[/av_cell][av_cell col_style=” av_uid=’av-3p8qdx’]PR Day! :) [/av_cell][/av_row] [/av_table]
[av_video src=’https://www.youtube.com/watch?v=BPxRDcte1XM’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-244mbp’]
Warm Up
10 Dislocates, 10 weighted dislocates, 10 LONG walking lunges, Squat therapy, 10 pull aparts, 10 hops
Strength
Max out your Push Press!
Metcon
“Drago’s Jab”
4 Rounds for time:
16 Kettlebell Swings (Russian) (70/50/35)
16 Overhead Dumbbell Lunge steps (45/25/15)
40 Double Unders (80 skips with 10 Double under attempts)
Scaling Guide – 6-10 Minutes
Optional Cool Down
Max L-Sit x3. Rest as needed between attempts.
Mobility
Stretch – Calves, Hamstrings, Triceps – 2 Minutes per side.
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