Saturday means squats! 09.12.2015

ALL: Back Squat (5×6 Add 5-10lbs from last week. )

ALL: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:
20 Goblet Step-Ups, alternating
20 Butterfly Sit-Ups

Points of Performance for Step-Up:
-Three points of contact with foot: big toe, little toe, heel
-Keep torso upright throughout ROM, do not use forward lean to cause momentum
-Minimal involvement of rear leg to aid in ascent
-Keep movement safely controlled on descent
-Aim to use a height which brings the athletes hip below parallel if possible
-Prescribe load which allows the above points of performance to be maintained

Butterfly Sit-Ups:
-Soles of feet together
-No “kip”, make it a strict and controlled movement

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