February 7

Saturday, February 7, 2015

Prehab:

Monster walks
Banded squats
Ankle mobility

Warm-up:

20 Mountain Climbers
15 Sit ups
10 Burpees
5 Back squats (bar)

Cool down:

Calf stretch
Pike stretch
Pigeon stretch

Fitness Strength

Back Squat 5-4-3-3-3

Notes:  Build up over each set to your heaviest set of 3 reps.  Rest no more than 2:30 between sets.  New athletes should focus on quality over load and use a box if needed to ensure quality depth and form.  Experienced athletes should attempt to perform 85-90% on the  sets, but remember quality first!

Advanced Strength

Back Squat:
5 reps @ 80%
3 reps @ 85-90%
3×3 reps @ 90%
Rest 2:30-3:00 between sets

Notes:  Prioritize quality movement above all else!  Try not to take longer than 2 seconds at the top between reps.

Team Conditioning

3-6-9-12… and so on reps for 20 minutes
Calories on the Rower
Burpee Box Jumps
Dumbell Hang Power Cleans

Notes:  Prescribed is 24”/20” jumping with 2 feet (no stepups) and 50/35 dbs.  Ideally teams of 3, but 2 works for more experienced athletes, only one athlete working at a time.  Athlete 1 performs 3 reps of each movement, then tags the next athlete to perform 3 reps of each.  When each athlete has finished the set, they each move on to perform 6 reps of each.  Remember, this puts the first athlete in a position of potentially doing more work at the end!  Scale the burpee box jumps to burpee broad jumps if needed.

image

‘stache power!

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