Sunday, 9/21

Warm-Up
2 Rounds of
10 Squats
20 Band Good Mornings
10 Band Pull Aparts
20 Spider Lunges
10 Dead Bugs

then,

90 seconds SLF w/ER each side

Strength – 1 RM Back Squat (1 hour cap)
1 x 10 w/ bar
1 x 3 @ 35%
1 x 3 @ 50%
1 x 2 @ 65%
1 x 2 @ 75%
1 x 1 @ 85%
1 x 1 @ 90%
1 x 1 @ 93%
1 x 1 @ 97%

then,

– – Attempt #1 – – 
– If 97% felt heavy, then Attempt 1 = 102%
– If 97% felt light, then Attempt 1 = 105%

– – Attempt 2 – – 
– If Attempt 1 successful, then add 3% max

– – Attempt 3 – –
– If Attempt 2 successful, then add 2% max

RULES for the 1 Rep Max Attempt:

1. Each athlete gets three attempts, and three attempts only, at a 1 Rep Max;
2. All attempts over 90% require spotter;
3. Use spotter arms and safety pins as applicable (this is a requirement for squats over 300lbs);
4. All 1RM attempts MUST be judged by a coach to ensure full range of motion

Tabata Met Con
4 Rounds B2B Squats
4 Rounds Flutter Kicks
4 Rounds B2B Squats
4 rounds Windshield Wipers

Mobility
1 minute Spinal Twist w/hip crossover each way (each side)