Friday
Warm-Up.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Plank
30 seconds of Single-Leg Plank
20 seconds of Split Squat Jumps (Left)
20 seconds of Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes.
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – Max Reps @ 85%
Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.
B.
Three rounds for time of:
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Swings (24/16 kg)
Boom Lite
Warm-Up.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Plank
30 seconds of Single-Leg Plank
20 seconds of Split Squat Jumps (Left)
20 seconds of Split Squat Jumps (Right)
Rest 60 seconds
Then…
A.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Side Plank x 30-40 seconds each side
B.
Five rounds for time of:
20 Wall Ball Shots
20 Kettlebell Swings