Accessorizing

That's some tuck jump air there Jeremy!

Warm-up:

  1. Row 500m 
  2. 20m Walking Lunge
  3. 10 Goodmorning w/bar
  4. 10 Back Squats w/bar (3 Second pause at bottom)
  5. 20m Squat Walk 
  6. 10m Broad Jump 

Mobility:

Voodoo Floss: Quads,Hams,Ab,Adductors +Voodoo Floss Ankles  

Announcements:

Don't forget to order your Justified t-shirt! Visit the facebook group page or cftally.com to submit your preorder! 

Lift of the Day:

SJ Cycle Week 5 

Back Squat 
2x5@75% of 1RM (Add 5-10lbs total)
3x3@85% of 1RM (Add 5-10lbs total)
New Athlete Back Squat 3x5

Skills & Technique: (Click below for links to more info)

Pistol 
Glute Ham Raise 

Wod:

Accessorizing 

8 Alternating Pistol Squats 
:30 Hollow Body Hang on Bar
10 Tuck Jumps
:30 Superman Hold
5 GHR's 
10 Alternating Lateral Crossover Step-ups (choose height)

4 Rounds Not For time. 
Use any time you remaining after the back squats. 

Coach's Note:

Moving into the 5th week of our strength cycle! Week 5 is the same sets and reps as week 2 but now we get the opportunity to add some weight to those percentages. If you were successful in week two with the prescribed weights (your measure should tell you) add 5-10 pounds to both of your back squat percentages today. Remember, do not change the sets and reps but adjust the weight to achieve the desired sets and reps. Do not round up or down during this cycle. Stick to the exact number. Even if it means you have to make an extra trip to the weights! Don't be lazy! After the squats we have some not for time accessory work. I'm trying to avoid much conditioning work on our back squat days. I want to get the most out of these lifts. Take your time on this stuff and get some quality work in. Always make sure you are working towards not having to scale movements like the pistols today. Keep pushing the progress.