Thursday 10/5/17

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Back Squat (3 sets of 5)

Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max front squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

Metcon (Time)

“Turn and Burn”

2 Rounds:

400 Meter Run

30 Thrusters (65/45)
In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following:

500 Meter Row

28/20 Calorie Assault Bike