How are the cool downs going?
Warm-up
3 rounds
:30 AB
15 banded good mornings
10 air squats
5 inchworms w/push-up and toe touches
Mobility
Squat mobility based on strength
CF Strength
12 min EMOM
Box squat – 2 reps at 70% of your 1RM back squat
Here we go again. This will be the last week with this format. After this week we are going to move to some good old fashioned 5×5’s without a time frame on lifting. That means this will be the last week you need to lift every minute on the minute so add a little weight to last weeks session and get after it.
Remember with the box squat
1. Vertical shins at the bottom
2. No rocking off of the box to stand up.
CF WOD
“Wormy”
5 rounds
7 front squats (185/125#)(155/105#)
12 box jump overs
This one should be fast and for the most part, the front squats should be done unbroken. In order for that to happen, it is going to have to be an equal portion of correct weight on the bar and proper rest before cleaning it into position. Thinking about overall numbers, by the end of the workout you will have done 35 front squats. That means the weight you choose should be between 55 and 65% of your 1RM front squat. Keeping the number reasonable will allow you to keep moving without making it so easy that your pace is too fast to maintain.
PortComplete
1. Core work
3 rounds
20 plank hold, dumbbells drag throughs
10 rower pike ups
10 push-ups w/2 shoulder taps
20 foam roller plank hold roll outs
2. Interval work – 6/8/10 minutes (start with 6 min, add min every week done. This will evolve for you)
:30 hard/:30 easy on the ski erg
3. Gymnastics – T2B or C2B endurance cycle
Start with 3 sets of 10
A. T2B: complete 3 sets of 10 reps unbroken AFAP
B. C2B: complete 3 sets of 10 reps unbroken AFAP
Weekly cool downs
A. Spend 2 minutes on a bike
Then, 1:00 in each stretch, on each side (so 4:00 total)
Couch
Banded hamstring
B. Row at a 2:00/2:20 pace for 3 minutes
Accumulate 100
Banded pull-aparts
Lying banded pull-through
C. Cool down 800m run
Foam roll for 2:00
Spiderman 1:00 each side
