3 Rounds of:
12 Air Squats
8 Lateral Squats (4/side)
6 Burpees
QUALITY TIME
Pistols Squat Progressions (see coaches notes)
GET FIT
4 Rounds of:
200m Run
25 Hollow Rocks
30 Plate OH Lunge Steps (15/side) 45/25
15 Min Cap
(WELLNESS WOD)
4 Rounds
200m Run
15 Hollow Rocks
20 Plate OH Lunge Steps (10/side) 15/10
COMPETITORS EXTRA
5 Rounds
250m Row
6 Wall Walks
Rest :90
Match efforts round after round
COACHES NOTE:
For Pistols, I like to start athletes doing lateral step ups on a box, slowly controlling the off leg back to the ground. Then some very narrow stance air squats forcing the ankles to warm up. Then you have choices, low bands across a squat stand, candlesticks, heel elevated/counter balanced pistols, etc. For those who crush pistols, start to add weight to them.
ATHLETES NOTE:
Don't rush the Hollow Rocks for the sake of getting them done. It's more about time in that position. On the Lunge Steps focus on locking those arms out to support the plate. Getting lazy in that position will just make things more difficult.
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)