Thursday, July 14, 2016

The second half of our new cycle begins! We will be changing up the order for the Strength/Sprint work and adding in some new equipment like axle bars.

Screen Shot 2016-07-13 at 8.38.58 AM
Josh going ham 

Prehab

Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings

Warmup

Coach chooses warm up
Warm up technique for strength work

Strength

Every 90 seconds for 15 minutes:
Three Power Snatches, 5 Rocket Jumps

Notes: These are to be completed within the minute. You may add weight as needed. Rocket Jumps can be seen here.

Conditioning

As many rounds as possible in 12 minutes of:
Sprint 50 yards (in 10 Yard shuttles)
10 Pull Ups
10 Push Ups

Notes: Scale to ring rows or banded pull-ups, knee push-ups or banded push-ups

Cool Down
1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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