Encinitas – Group Class
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Warm-up
Row 90 seconds @ moderate pace
10 Rower Inverted V Ups Slow and Controlled
4 Sampson Stretch
25′ each direction (table top position Quadruped Banded side step)
10 Banded Kick Back Each Leg from Table top position
10 BB Kang Squat
10 Back Squat (3 count down, 2 count pause at bottom)
Barbell Quad Smash
Figure 4 Glute Smash
Elevated or Floor Pigeon
Strength
Super Squat Session 6 of 12 or Front Squat option (new athletes or athletes not completing super squat cycle only ):
*choose a weight that is 5-10# heavier than your 20 Rep Back Squat from Monday. Build up to your new 20 Rep weight using the sequence below:
Set 1 light 6 reps
Set 2 add weight 5 Reps
Set 3 add weight 5 Reps
Set 4 add weight 6 Reps
Set 5 test out working weight, or go slightly heavier for a couple reps
Set 6 is your set of 20 Reps
Front Squat
Set 1 light 5 reps
Set 2 add weight 5 Reps
Set 3 add weight 5 Reps
Sets 4-5-6-7 x 8 Reps building only as needed
Super Squat
1×20 AHAP
Front Squat
Metcon
Metcon (Time)
3 Rounds
Run 400m
15 HandStand Push Up
Deadlift
*Round 1 – 21 reps @ 225/155
(Rx+ 255/175)
*Round 2 – 15 reps @ 255/175 (Rx+ 285/195)
*Round 3 – 9 reps @ 285/195 (Rx+ 315/220)
