Max Effort Lower
Mobility: 5min
0:00 – 1:45, 25 repetitions each side, http://www.mobilitywod.com/daily/tuesday-april-12th-2016/
Dynamic Warm Up: 5min
Strength: 15min
Back Box Squat – Single Red Band (1RM)
**Below Parallel
**Below Parallel
NOTES:
Set up should be complete for every coach. Heavy DBs holding red bands down. bands need to have tension at bottom of lift, not loose.
Why?
Accommodating resistance
• Increases percentage to the top end of the lift to increase explosiveness and finishing strength
• Allows athletes to work at near 1RM weight without the increased volume
How?
Box Squat, see video below, explain why to Athletes.
WOD: 20min
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
NOTES:
If not Rx weight, Athletes should be able to complete rounds 1-3 OHS unbroken.
If not Rx weight, Athletes should be able to complete rounds 1-3 OHS unbroken.
Cool Down Stretch: 2-3min
$ Out
3 x Max Time Static Standing Banded Ab Holds
**Heavy band
**Heavy band