Tuesday, December 16, 2014


20 Bird Dogs
5 Knees to Feet
Theraband External Rotations

Warm Up

20 Mtn Climbers
1 min right side Plank w/ 10 leg raises
1 min left side Plank w/ 10 leg raises
20 Mtn Climbers
20 Tuck Ups

Cool Down

Couch Stretch 1 min/side
Cobra Stretch 1 min
20 Arch Rocks

Fitness Strength

Every 2 minutes for 16 minutes, perform Back Squats at the following reps:

Notes: Slightly different this week!  If this is your first time and you know your percentages, start around 60% and attempt to add load every round. Record your heaviest 1 rep.

Advanced Strength

Every 2 minutes, for 10 minutes (5 sets):  Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

Rest 3 minutes, then perform one set of Back Squat x Max Unbroken Reps @ 90%

Notes: Same as last week with a higher final percentage. Attempt to perform more reps with this heavier weight! All percentages should go off of your most recent 1RM, not a weight that you think you could have hit for a 1-RM. For the max effort set, you are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.


Fitness and Advanced Conditioning

3 Rounds for time:
Run 400 meters
21 Kettlebell Swings
12 Pullups
-20 min cap-

Notes:  Prescribed is 55/35 kbs to an overhead position and chin over bar pullups.  If you can perform these movements prescribed safely, then go for it!  Even if you have to perform one pullup at a time.  New athletes and those with mobility issues should perform russian style swings and/or ring rows.

So proud of The James McCoy, preforming his best at the American Open this past weekend!!

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