Monnday, July 18, 2016
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Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Every minute on the minute from 18 minutes (6 sets):
Min 1: 1-3 Rope Climbs
Min 2: 50 foot sled pull
Min 3: 12 GHD sit-ups/12-17 Abmat Situps
Notes: For the sled pull you should be able to complete the work in less than 20 seconds so two people can go within the minute. Up the weight from last week as needed. Scale the rope climbs as needed.
Suggested weights: L1: 45/25
L2: 70/45
Rx: 90/70
Rx+: legless, 135/90
Conditioning
Conditioning:
3 Rounds for time
400 Meter Sandbag Run
20 Sandbag Goblet Squats
15 sandbag toss over the shoulder
3 Rounds for time
400 Meter Sandbag Run
20 Sandbag Goblet Squats
15 sandbag toss over the shoulder
Notes: L1: 30lbs
L2: 50/30lbs
Rx: 70/50lbs
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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