WM

UWS Athletes – Road trip to United We stand Games… stop regularly for movement breaks and get in a mobility session and light warm-up upon arrival.

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Trigger/Warm-up/Mobilise/Activate

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1) Back Squat

2-2-2-2-2-2 (If you managed last week add 1-5 kg; if not repeat at 94%)

* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 8 Oct wk 4 – 88%; 15 Oct wk 5 – 91%; 22 Oct wk 6 – 94%)!

* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!

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Be sure to warm-up adequately – use the following as a warm-up guideline:

4 reps on 55% 1RM

2-3 reps on 70% 1RM

1 rep on 80% 1RM

1 reps on 90%

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then…

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2) Complete the following for time:

100 Wall Ball’s (6,3 kg / 9,1 kg)

100 DU’s

10 Strict HSPU’s

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Time Cap = 15 min

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Score = Time OR Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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