8.30.16 “What Legs???”

August 29, 2016

SUPER EXCITED TO HAVE OUR FRIEND COOPER FROM XENDURANCE VISIT US TODAY AT CFB AND TOMORROW AT CFD! THEY HAVE SOME AMAZING PRODUCTS. OUR FAVORITE IS THE EXTREME ENDURANCE TABS, ALL OF OUR TOP COMPETITORS TAKE THIS WHILE TRAINING FOR THE OPENS. THE FUEL-5 CARB SHAKE IS ALSO MY NEW FAVORITE FOR PRE-DURING AND POST WORKOUT SHAKE. IT DOES EVERYTHING FROM ENERGIZE TO RECOVERY!!! COME IN ALL DAY TUESDAY AT CFB AND WEDNESDAY AT CFD FOR SAMPLES!

 

FITNESS & LIFESTYLE

Mobility:
5 Minutes of Foam roll or Pknot the psoas and diaphragm
Couch Stretch – 2 minutes each side

STRENGTH:
Front Squat 3×3 across
-work up to a heavy weight and repeat 3 sets at that final weight

METCON:
“What Legs?”
AMRAP 10 Minutes
50 Double Unders
10 Front Squat (135,95)

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×10 Barbell Good Mornings

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
10 Rounds
:30 seconds on :30 seconds off
Run, Row or Airdyne

STRENGTH
BB Step ups 20″(16″ if you are short)
4x 8-12 each leg
Add weight each set
–Make sure these are slow and controlled–at least 3 second eccentric–

OLY
EMOM 10
2 Snatch Pulls + 1 Squat Snatch
-add each set

 

 

PERFORMANCE & SPORT

A. HBBS 3×5 across at 80%

B. BB Step ups 20″(16″ if you are short)
4x 6-10 each leg
Add weight each set
–Make sure these are slow and controlled–at least 3 second eccentric–and no pushing off with the back leg–pull up with the leg on box

C. “What Legs?”
AMRAP 10 Minutes
50 Double Unders
10 Front Squat (135,95)

D. Extra Credit Endurance or OLY
this should be a separate session.

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