Strict Season 4 – Midway Squat Test

Monday
Metcon
“2-2-2-3 Intervals”
10/7 Cal Ski
6 Strict Pull Ups
AMRAP Overhead Squats 45/30Kg

Aim
Core Development & Recovery

Mobility
Underneath Stretch

Tuesday
Skills
Forward Rolls & Cartwheels

Metcon
“Call Back”
400m Run
21 V-Ups
21 Strict Ring Dips
400m Run
15 V-Ups
15 Strict Ring Dips
400m Run
9 V-Ups
9 Strict Ring Dips

Aim
Building Hamstring & Shoulders

Wednesday
Strength
1RM Back Squat

Conditioning
AMRAP 10
50′ Handstand Walk
50 Crossover Skips

Mobility
Butterfly Stretch

Thursday
Metcon
“Mean”
10 Rounds
10 Wall Balls
10 Kettlebell Swings 24/16Kg

Aim
Pure Grit

Mobility
Couch Stretch
Bretzel Stretch

Friday
Metcon
“2017 Regionals Event 6”
30/25 Cal Assault Bike
20 Burpee Box Jump Overs 32/24″
10 Sandbag Cleans

Aim
Intensity / Self Talk

Mobility
Bretzel Stretch

Saturday
Structural Saturday
AMRAP 30
10 Good Mornings
30 Second Hanging L-Sit
50′ Sled Draggy Thing
10 Chest Supported Rows
30 Second Wall Sit

Aim
Structural Health

Mobility
Wall Twisting Pec Stretch