21 September 2015 Front Squat/Elizabeth

Warm Up:

15 yard down and back

• Jog
• High Knees
• Heel Kicks
• Lateral Shuffle
• Carioca
• Back Pedal
• Lunge & Twist (Just down, walk back)

10 Count

• Neck Rotations
• Windmills
• Pec Swings
• Shoulder Stretch
• Tricep Stretch
• Calf Stretch
• Hip Flexor Stretch
• Butterfly Stretch
• Hamstring Stretch
• Low Back Stretch
• Piriformis
• Quadriceps Stretch
• Skorpions
• Crunches
• V-Ups
• Push Ups

Use last week’s 1RM to calculate the following:

Front Squat

5X 40%

5X 50%

3X 60%

5X 65%

5X 75%

5X 85% (go until you can’t go anymore)

Elizabeth

21-15-9 For Time

• 135# Clean
• Ring Dips