Have you ever gone to Yoga at CFG on Sundays? Coach Bacon thinks you should!
Strength
Back Squat (Max reps @ 85%)
Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%For the max reps sets, stick to the prescribed tempo, and if the rest at the top
exceeds two seconds, terminate the set.
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%For the max reps sets, stick to the prescribed tempo, and if the rest at the top
exceeds two seconds, terminate the set.
Use the rest periods between sets to address upper body mobility or activation
drills of your choice – e.g., Ring Pec Stretch, Reverse Snow Angels, Nose-to-
Wall Handstand Holds, etc….
Conditioning
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (50/30lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Dumbbell Thrusters (50/30lbs)
Rest 60 seconds
2 minutes of Rowing for Meters
For scoring purposes, one meter will counts as one rep