Sunday September 1
Saturday August 31
August 30, 2013Labor Day – Monday September 2
September 1, 2013Warm-Up
3 Rounds of
40 Jumping Jacks
20 Band Good Mornings
10 Squat-to-Bootstrappers
Pre-Strength Mobility
– 2min/side Single Leg Flexion with External Rotation Bias (BaSL p.306)
– 2min/side Olympic Wall Squat with External Rotation (BaSL p.312)
Strength – Back Squat
1×10 w/ bar
1×10@ 30%
1×5 @ 50%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
3×5 @ 85%
Accessory Strength – Sumo DL Speed Pulls
6×3 SDL Speed Pulls @ 60-70% SQUAT 1RM
Post Strength Mobility
– 90sec/side Spinal Twist with Band Distraction (BaSL p.291)
– 3min Wall Split
