Warm-up

General Warm-Up (0:00-10:00)
1) Tabata 3 Rounds: 20 sec on, 10 sec off
Jumping Jacks
Burpees

2) Foam Roll (3-4 min)
IT bands, quads, Back

3) Ankles (45 sec/side)
Couch Stretch (60 sec/side)

4) Banded Glute Activation:
2 x 10 steps forward, 10 steps backwards
2 x 10 steps to left, 10 steps to right

Skill Work

SKILL and BUILD UP (10:00-20:00)
1) Back Squat Prep (~3:00)
10 Air squats
5 Back squats with 0:03 pause
5 Back squats

2) Quick Build Up: (~10:00)
3 - 3 - 3 Back Squat
*Increasing to moderate load for the 1st working set.  Notes: Review how to take the bar in and out of the rack correctly as well and how to bail with the weight if needed. Because the workout starts with a light to moderate load the build up can be quick. Take care of any final workout prep

Strength - Back Squats (01/21/2019)

workout (20:00-55:00)
Every 1:30 for 20 sets: 

2 Back squats
*Start at 185lbs/125lbs. Men add 10lbs every set and women add 5lbs every set.
When you reach failure, reduce the load down in the same fashion that you built up.
If you anticipate lifting heavier than 375lbs/225lbs start at 225lbs/155lbs.  
*Compare to 12/6/2018
*Leaderboard heaviest 2 rep weight lifted

INTENDED STIMULUS
The goal is not to build to a 2 rep max today. The goal is primarily to achieve volume under relatively high loads in a controlled timeframe. The short rest periods and gradual loading are intended to keep top end sets submaximal and will accumulate fatigue. Use the initial sets to refine technique.
Options: Start at a starting weight that will allow for a build up for at least the first 10 sets. Newer athletes start and stay at the same load.

Cool Down

Cool-Down (55:00-60:00)
Couch Stretch Sequence 0:30/0:30 at each
*Couch stretch elbow to foot
*Couch stretch upright
*Couch stretch hip away from foot
*Couch stretch reach for wall

L.I.F.E. Warm-up

General Warm-Up (0:00-15:00)
1) 5 min BIKE/ROW
*45 sec easy, 15 sec hard

2) Foam Roll: IT bands, Quads, Back

3) hold 10-15 sec each position:
spiderman, sampson, sampson twist over front knee
hands on box shoulder stretch
elbows on box shoulder stretch

L.I.F.E. Skill/Strength

SKILL and INSTRUCTION (15:00-22:00)
1) 2 Rounds for quality:
5 Hang muscle snatches
5 Overhead squats
5 Good mornings
5 Back squats
5 Push Press
5 Front squats
5 Hang muscle cleans
5 Thrusters

BUILD-UP (22:00-32:00)

3 Rounds of:
3 Deadlifts
2 Hang power cleans
1 Push Press
*Increase loads each round. To choose the appropriate loading the first round should feel moderate and be unbroken.

TRANSITION (32:00-35:00)
Review the intended stimulus to cycle each round.
Finalize any modifications or weight adjustments.
Do a little "DT" Boogie!

L.I.F.E. WOD

workout (35:00-50:00)

"DT"
5 Rounds for time: 
12 Deadlifts
9 Hang power cleans
6 Push Press


Cool-Down (50:00-60:00)
2 Sets
0:30/0:30 Newspaper stretch
0:30/0:30 Spine twist
0:30/0:30 Half lotus

2 Sets
20/20 Side plank reach through
0:45 Bear plank