MOBILITY

 

ATARIM & DIZENGOFF

Strength: Back squat

A) 5×5 weight from Elements
B) Establish 5RM Back squat.
C&D) Establish 1RM Back Squat. (During the time that is left, perform 3×10 sot’s press for qualty)

MetCon:

For time:
15 Squats
30 Burpee
15 Squats
30 Toes 2 bar

A) Goblet squat 20/16 kg – burpee – V-ups
B) OHS 30/20 kg – burpee over the bar – Knees 2 Elbows
C) OHS 42.5/30 kg – burpee over the bar – Toes 2 Bar
D) OHS 60/40 kg – burpee facing the bar – Toes 2 bar

 

Intermediate:

Complete at OPEN GYM, BOOK YOUR SPOT.
Front rack+ ankle mobility.
Then add 5kg to your TM on front squats, now it’s your TM for this cycle
Front squat 5*65% 5*75% +5*85%(TM)
Back squat 3*10 AHAP
Banded good mornings 100 reps in any order.