NOTES FOR MAY:
May is Squat month.
Here is our programming template for this month.
Monday’s = Squat + gymnastics progressions
Tuesday’s = Longer MetCons
Wednesday’s = Body building + MetCon
Thursday’s = WL % work + Skill work
Friday’s = Squat + Body building
Saturday’s = Various efforts
WOD NOTES:
Day one squat workout.
Our first progression into ring development.
Learn to walk before your run 😉
Fitness
Back Squats 5 x 3 @75%
3-4 sets
Push ups 8-12 Reps
Scapular ring pulls x 5-8 Reps
Hollow hold on floor x 15 – 30 seconds
Performance and Sport
HBBS 5 x 3 @75%
B1. Ring push ups 4 x 8-12
Rest 30 sec between sets
B2. False grip Ring pulls x 4 x 5-8
Rest 30 sec between sets
B3. Ring tuck hold 4 x 15 – 20 seconds
Rest 60 sec between sets
