Squat Squat and more Squat

Wednesday
1/7/2015

Announcements
1) I promise, we’ll be finished with construction soon. Until then, please don’t mind the crowd of lost Team Training folks. 
2) 8-Week Physique is now underway with 31 participants! Make sure to tell these folks how much you support their efforts and encourage them to stick with it!
3) We have a board for signing up for Kiddie Care now. Please help out our single moms and volunteer 1 hour a month to watch the little ‘uns! I promise, they’re all super nice and easy to tend!
4) Yoga! Thursday night, Friday morning and Saturday during the day! Enjoy!

Main Class
A. Warm-Up
Mobility – Hips, Back, Knees and Ankles for heavy squatting
Double Under Skill Practice – 6-8 min

B. Primary Strength: Back Squat
5 @ 75%
5 @ 80%
5 @ 85%
AMRAP @ 85%

C. Assistance Squats:
Back Squat – 5 x 8-10 @ 50-60%

D. WOD:
EMOM x 20
Min 1: Max Reps Pull Ups, strict
Min 2: 8-15 Romanian Deadlift – challenging weight
Min 3: 8-15 Weighted AbMat Sit Ups (Weight on chest)
Min 4: Max reps single set of double unders

Beginners:
1. Mobility – 15 min, thorough development
Start with a light row for 4-6 min
Floss Groin
Foam roll glutes and quads
Stretch Hamstrings and Glutes
Stretch Calves

2. Back Squat Development: 5 x 3 building working on form and skill

3. Back Squat – 3 x 10 building each set

4. Double Under Skill practice x 8 min

5. WOD:
EMOM x 20
Min 1: Max Reps Ring Rows
Min 2: 10-15 Heavy KB Swing
Min 3: 5-10 Hanging Leg Raise (w/ scapular retraction)
Min 4: AMRAP Double Unders