Warmup:

200M Jog

Walking Lunge 30’

Walking Kicks 30’

Side Lunge 30’

Inchworm 30’

10 Pushup2Downward Dog

5 Cobra to Hip Snap

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

2X5 empty bar back squat

 

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics. Third rendition of good ol’ fashioned Back Squats this cycle.  Sets go up to 5 this time but reps drop to 3, so go heavier than you did in the 3X5 and 5X5 weeks!  Focus on good form, staying stable throughout the movement, and getting the hips below the knees at the bottom.  Try NOT looking at the ground when doing the Squat.  Couple of reasons.  First, the ground isn’t going anywhere, so stop looking at it.  When you look down, the body follows the eyes.  If you are in a forward leaning position, your knees and low back will suffer.  Second, we want to mimic the catch position for a Clean or a Snatch, with torso upright at the bottom of the squat.  If we go for a heavy Clean or Snatch and we’re leaning forward, we either will lose the lift or run the risk of injuring ourselves

 

WOD:

3 Rounds For Time

50 Air Squats

40 Push ups

30 Ab Mat Sit Ups

20 Box Jumps (24″/20″)

10 Burpees

This bundle of bodyweight fun will push you to knock out big chunks of these movements unbroken.  Go for it!  Try to limit rest to the transition from one movement to the next.

 

Scaling Options:

Air Squats -> to depth

Push Ups -> off bench

Sit Ups -> Feet Anchored

Box height -> 20/16 -> as needed

 

Cool Down:

Couch Stretch on Box– 2 Min per side

Video courtesy of Men’s Health.  K-Starr back at it, but this time going over the Box-assisted Couch Stretch

 

Leg Bleeds – 2 Min