WHITEBOARD BRIEF

– Strength: Today you are going to build to a 5RM back squat. Well, how does that compare to your 1RM? Great question, a solid goal would be about 85% of your current 1RM but that is only a reference point so don’t beat yourself up if you do not hit that. Devise a plan that will put you on a path building to that weight over the course of 4-6 sets. Beginners will perform sets of 5 adding each set with a technical focus.
– Metcon: Part 1: Your weight for the sled push should be challenging but you should be able to keep it moving for the entire 40 yards. Part 2: your kettlebell swings should be heavy and unbroken and no slacking in the planks for part 3. I should be able to draw a straight line from your shoulders, through your hips and down to your ankles.

STRENGTH

Back Squat: 5RM. Rest 2:00
– Use chains or bands if possible
– Beginner: Moderate set of 5 with perfect technique.

METCON

5 Rounds of:
40 Yard Sled push (moderate weight).
Rest 60-90s.
Then,
4 Rounds of:
30 Air Squats
15 Russian Swings (70, 53)
Rest 60s.
Then,
3 Rounds of 30s on/30s off:
Elbow Plank w. plate on back

EXTRA CREDIT

Single Leg Banded Hamstring Curls: 3 x 50 ea. Rest 30s.