Monday, 4/11/2011. Workout of the Day.
SMR of the day: Lax ball to calves and peroneals, 1m per side.
Activation: Band resisted sprints, 5-7 sets of 10s. Focus on foot speed and technique.
Power: Clean. Peak set of 3 reps.
5 rounds for time:
20 double unders ( sub=3 to 1 singles)
*ten minute cap
Conditioning Bias: AMRAP 15m 6 powercleans at 135/95lbs, 12 wallballs, 18 double unders.
Strength Bias (instead of metcon): 3×5 front squats at peak set of 3. 2 sets of single leg squats for max reps on each leg.