Wednesday, September 28, 2022

MOCK GAMES WEEK

Rev-Up!

5 Min Bike or Row*

then

20 In Place back rack hold steps**

8 Front Squats**

8 Deadlifts**

30s Deadhang

*Speed up each minute - think 70%/75%/80%/85%/90%

**In Place march standard is that the foot leaves the ground slightly.

*** All movements should start very light and build in weight each round. After R2, athletes continue building to workout weight.

Back Nine

Option 1

For time:

30 Back Rack Hold Steps*

2 Front Squats (275/185 OR 185/125)

3 Deadlifts (365/255 OR 275/185)

2 Front Squats (275/185 OR 185/125)

30 Back Rack Hold Steps*

Option 2

30 Back Rack Hold Steps*

5 Front Squats**

10 Deadlifts**

5 Front Squats**

30 Back Rack Hold Steps*

*Back Rack Hold @ 90-100% of Back Squat 1RM. Consider setting up J-Hooks slightly lower than usual so you can just stand up the weight and march in place without having to step out of the rig.

** Front squat and deadlift as heavy (but safe) as possible

Target: 3 - 8 Mins

Cap: 10 Mins

Recovery Cool Down (Optional but recommended, not coach directed)

5 Min Bike to let heart rate come down slowly

2 Min/side Pigeon Pose

2x 30s Deadhang