Warm-up
• 100 Single Unders
2 rounds:
• 30 sec Elbow in Band Stretch Right
• 30 sec Elbow in Band Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
For the next 10 weeks, the strength portion will be based on the 7/13 Squat Program designed by Spencer Arnold of Power and Grace Performance. This is Week 1 of the 7/13 Squat Program.
Strength
4 sets:
• 7 Front Squats + 13 Back Squats
Weight: 55% of T1RM Front Squat. Your training 1 rep max (T1RM) is 90% of your current 1 rep max. Perform 7 front squats, rack, then immediately into 13 back squats. Rest 1-2 min and repeat for 4 total sets.
Shoulder Press
• 4 reps at 55% of 1RM
• 4 reps at 55% of 1RM
• 4 reps at 65% of 1RM
• 4 reps at 65% of 1RM
Bar Dips
• 10 reps at BW (bodyweight)
• 8 reps at 10/5#
• 6 reps at 15/10#
• 4 reps at 20/15#
• Max reps at BW
Rest 1-2 min between sets.
Cool-down
2 rounds:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 30 sec Sumo Squat Rocking Stretch
• 30 sec Seated Spinal Stretch Right
• 30 sec Seated Spinal Stretch Left
• 30 sec Legs Up The Wall Pose