Dynamic Movement Prep
Group Warm Up
Ham drill
Leg swings
Banded shoulder warm up.
50 n 50 ghd
Squat program.
Week 4
5-5-5-3-3-3
70%-75%-80%-80%-85%-85%
1 set to failure at tempo
42×1 failure should be between 8-12 reps if you get to 12 stop. Next week add weight.
Start between 50-60% of max back squat
Increase weight/reps from last week.
Wod
Annie
50-40-30-20-10
Double unders
Sit ups
Rest
100 hand release push ups for time.
Mad mobi
Pec stretch
Knee on the wall
Shoulder bully
Lat stretch band
Press ups.