Friday, April 25
“Do not bring people in your life who weigh you down. And trust your instincts … good relationships feel good. They feel right. They don’t hurt. They’re not painful. That’s not just with somebody you want to marry, but it’s with the friends that you choose. It’s with the people you surround yourselves with.”
—Michelle Obama
Warm-up
3 rounds, not for time, of:
1 minute of easy jogging, biking or rowing
15 m high knees
10 lateral lunges (5 per side)
15 m butt kicks
10 squats (squat therapy style- see video below)
8-10 hip & back extensions
10 glute bridges (empty/light barbell)
30 secs of banded marching
5 broad jumps
Strength/Skill
Back Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
90% 1RM or higher
More Likely time / rounds: (consider scaling if this seems unrealistic)
70% 1RM or higher
Movement Demos
WOD
4 RFQ:
Med Ball cleans (20/14) x 20
Russian Twist x 20
Side Plank x :45/each side
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.