Author: Jade

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll 1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 4 rounds of: 3 Inchworm + 5 Scapula Push-ups 10 Bird Dogs For quality, not for time. 2a) Strength/Volume Work – 4 sets of: 3 Snatch Grip Behind the Neck Strict Press Warm-up as needed. Rest 60-90 seconds between sets. Build as heavy as deemed fit. 2b) Strength/Volume Work – 5 sets of: 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squats Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2c) Battery/Barbell Cycling Work – AQAP: 21 Hang Squat Snatch 95/65 21 Box or Other Object Jump Overs 15 Hang Squat Snatch 135/95 15 Box or Other Object Jump Overs 9 Hang Squat Snatch…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Low Samson Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 1 minute Machine/Jump Rope/High-Knees 5 Wall Therapy Squats 30 second Active Squat Hold Warm-up pace, focus on positions and activation. 2a) Strength/Volume Work – Every 2:00 x 10 sets: 5 Front or Back Squats You choose the movement pattern based on loading you have. Add Tempo or Pauses as desired based on loading you have as well as what area of the Squat you may want to personally work on. 2b) Strength/Volume Work – 5 sets of: 10 Alternating Zercher Deficit Reverse Lunge + 45 second Low Plank Hold + 10 Back Rack Split Squat w/Pause @ Bottom Rest 2 minutes between sets. For the Split Squats perform 5 reps on 1 side, and then switch to the…