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Back Squats / Dead Lifts and Black Jack

By 05/05/2011No Comments

:startwod:

Warm Up

Mobility Drills

3 Warm Up Sets prior to each movement

Strength Workout

Wide Stance Back Squat 12 x 2 reps @60% (less than 1 min between efforts)

then

Wide Stance Dead Lifts 10 x 1 rep @ 70% (less than 1 min between efforts)

rest 5 mins then

Conditioning Workout

“Black Jack”

Push Ups    Sit Ups

1…………………20

2…………………19

3…………………18

4…………………17

etc………………..

19………………..2

20………………..1

Cool Down

Stretching and lacrosse ball rolling

:endwod:

Coaches Notes:  The Strength Workout is a design that comes from Louis Simmons Westside Conjugate System.  We are looking for speed sets on both the Squats and Dead Lifts with very little rest between sets.  On the Back Squats use a box if you feel comfortable with a very wide Stance.  On the Dead lifts go with a Sumo Style Wide Stance with your grip inside your shins.

Steven

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