Monday. 3.9.15

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: 10 front rack lunges (alternating legs). 200m run.

REVIEW: Front Rack Lunge.

S: Max Front Rack Lunge. Take 12 minutes to find a 1RM Front Rack Lunge (must perform the lunge with both legs for the rep to count)
Spotters should stand to the sides to assist in lifting the weight up by the plates if the athlete should find themselves stuck.

C: 5 rounds. Every 2:00 perform:
:20 of max front rack lunges (alternating legs) @ 75% of day’s 1RM.
200m run
*The sooner you get back from the run, the more you get to rest before the next round.

Record total number of lunges and split times

PURPOSE: Leg strength. Leg stamina. Mental Toughness. C/R endurance.

LII: Weight of choice.

LI: Weight of choice. Hanging “suitcase” lunges okay. 100m run okay.

PWMOB: Lax ball in Glutes. Pigeon Pose. Roll out hamstrings, quads, calves and hip fiexors. Stretch Hip flexors.

Advanced: None.

Endurance: None

The Mar:

EMOM for 10:00:
Max lunges (alternating legs) in :20.


S: Front rack lunges. 3×6 (alternating legs) at a medium weight

C: 5 rounds. Every 2:00 peform:
:20 alternating “suitcase” lunges at weight of choice
200m row

(You should be able to breathe and talk regularly throughout the entire workout.)

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