JamieFS

Ready for Monday's Squats? Jamie is!

Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Strength:

  • Overhead Squat 1-1-1-1-1
  • Front Squat 1-1-1-1-1
  • Back Squat 1-1-1-1-1

Start each new exercise with the heaviest weight of the last. If you can’t overhead squat, start with front squats, then do 10 back squats. If you can’t front squat, start with dumbbell squats, then 10 back squats.

3. Technique review: building the toes-to-bar. Supine leg raise, hanging leg raise, toes-to-bar, kipping toes-to-bar

4. "The Mariinsky Ballet"

  • 50 Toes-to-bar
  • 100 Kettlebell swings

Every time you put down the ‘bell, do 3 burpees

LIII: American swings, 70/53lbs

LII: Hip and Trunk Flexion (hanging, straight leg) exercise as appropriate, American or Russian swings as appropriate, 53/35lbs

LI: 3 x 10 supine leg raise, 4 x 10 Russian swings. Rest as necessary between sets. Not for time.

Have fun!