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.
‘stache power!
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