I didn't clarify we are going by the Russian calendar? My bad. It's dawn there now. I think... Anyway, today is the big day! Time to start the vicious cycle of squatting. For those of you that bought the book for class, please turn to page 1 on your excel sheet.
*As a side note...any percentages posted on here will be of your 1-rep max.
Basic breakdown of today's activities
Warm-up: (Any of these can be found on YouTube if you're unsure of the movement)
Ring Row - 3x8
Barbell Rollout - 10-15 Reps
Glute Bridge - 3x8
Hip Airplane - 3x8
Mobility:
Roll Quads - 1 min/leg
Roll Hamstrings - 1 min/leg
Strength/WOD:
Back Squat
65% - 3x8
70% - 5x
75% - 2x2
80% - 1x
If not following strength programming...
Skill:
OHS - 10 min
WOD:
18 min AMRAP
400m run
30 Box Jumps 24/20"
30 Wall Balls 20/14#
Enjoy!
These first few days/weeks will be a preparatory cycle for the rest of the program. It'll get our legs in shape and ready for what's to come! Optional WOD's are posted after the strength portion of the page.
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