Friday 8.31.18

 Chad Vaughn & Cindy C.

Chad Vaughn & Cindy C.

Coach Led:
Squat Warm-Up
 Squat Sequence, Get Upright! - 1 Round
-position feet straight on each squat rep(toes pointing straight ahead, not turned out); 

1. Air Squat w/Elevation (Demo here) - 10 reps with 3 second pause in bottom/rep
2. Bent Knee Ankle Rocks (Demo here) - 10 reps + 10 second hold on last rep/side
3. Bottom Squat Hold w/support (Demo here) - 30 seconds total
4. Internal Hip Push (Demo here) - 5 reps unassisted + 5 reps assisted = 10 second hold on last rep/side
5. Extended Plate Squat w/Elevation into Overhead Stretch (Demo here) - 10 reps with 3 second pause in bottom/rep

Strength:
Every 2:30, for 15 minutes (6 sets):
Pause Front Squat x 3 reps @ 2311
*Sets 1-2 @ 65% of 1-RM Front Squat
*Sets 3-4 @ 70% of 1-RM Front Squat
*Sets 5-6 @ 75% of 1-RM Front Squat

WOD:
Three rounds for time of:
40 Double-Unders
30 Wall Ball Shots (20/14lbs @ 10 ft target)
20 GHD Sit-ups
10 Deficit HSPU

Sc:  
WB - 14/10 @ 10/9 ft. target
DB Weighted Sit-ups 35/25 or unweighted abmat sit-ups
HSPU/Assisted HSPU
 

Mandi Reading