allie335# Congratulations to Allie Thorpe and her 335# Back Squat PR!! 

 

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

1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hanging leg raise, 3 strict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.

2. Review: Spotting and Dumping the Back Squat

 

3. Back squat

  • 2-2-2-1-1-1

Aim to make your best set of 2 from last week your first single today. Then go up from there in small increments.

4. “Otaku”

Five cycles for max reps of:

  • AMRAP 1 Wallballs
  • AMRAP 1 Double-unders

LIII: wallballs @ 30/20lbs

LII: wallballs @ 20/14lbs. If your double-unders are still developing, practice for one minute each round.

LI: four rounds not for time: 10 wallballs or medball front squats, one minute double-under practice

5. Cash Out:

3 Rnds NFT of:

  • DB Bicep Curls x 6 @5121/side
  • Max Effort Hollow Hold or Bent Knee Tuck Hold (Hands reaching for heels)

 

Have fun