October 6, 2017

5
Oct

October 6, 2017

GROUP WARM-UP
2 sets of:
:10 on/:10 off for 1 minute – external oblique opener
5 legs raises/external oblique opener
10 tempo goblet squats
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SQUAT MATRIX:
2 Squats regular stance
2 Squats staggered with left foot forward
2 Squats starggered with right foot forward
2 Squats toes turned out
2 Squats toes turned in
2 Squats wide stance
2 Squats narrow Stance
www.youtube.com/watch?v=9Wf_qat32iA

BARBELL
5 x 5 Back Squat @ 75%

ALTERNATE BARBELL
5 X 5 Sandbag squats

PUSH STRENGTH
2 sets of:
10 Kettlebell bench press
10 Seated Arnold press youtu.be/R-RTgOxrj88

2 sets of:
5 Bottom half pull-ups
5 Top half pull-ups
3 Full pull-ups

POWER WORK
2 sets of:
10 Seated box jumps (scale is regular box jumps) youtu.be/_st-r8tDO3Q
10 D-ball over shoulder

MIDLINE
For time:
75 ABMAT sit-ups

Running as a Skill – Update

We’ve gotten lots of interest on this course and there is a possibility we may add a Tuesday/Thursday session at 8 AM. If you are interested, please email and if we have enough people, we will add that class.

Complete information is here: https://verostrength.com/running-as-a-skill/