WEDNESDAY 160316

“Super Set Leg Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)

Rest as needed then,

Front Rack Barbell Lunge 5,5,5,5,5 Repetitions (5 Each Leg Each Set)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Athletes will complete 1 set of Maximum Repetition Squat with with either 75%, 100%, 125% or 150% of their bodyweight. On the Front Rack Barbell Lunge, the Barbell comes off the Rack into the Front Rack position. Form the Front Rack, complete 5 Repetitions each leg of Standing Lunge. Note the extra demand placed upon the midline. Compare todays weight to February 10, 2016.

Naomi

Naomi is a Champion!

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Wednesday Special Programs

Warrior Yoga (9:00 AM – 10:15 AM at Satvana Yoga)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

For Time,

Run 400 Meters (Or equal Bike, Row or Jump Rope)
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Weighted Jump Ropes
Run 400 Meters (Or equal Bike, Row or Jump Rope)
50 Weighted Jump Ropes
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 400 Meters ((Or equal Bike, Row or Jump Rope)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

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