Monday, July 25, 2016

Week 8, the last week of this cycle!

Screen shot 2016-07-25 at 9.25.04 PMCongratulations to Coach LG!!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


Every 60 seconds for 18 minutes (6 sets):
Min 1: 1-3 Rope Climbs
Min 2: 50 foot sled pull
Min 3: 12-15 GHD sit-ups/15-20 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


Death by Power Clean and Burpee

Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps. Your goal should be to make 10 rounds.

Notes: L1: DB power clean 15/10
L2: 75/55
Rx: 185/135
Rx+: 205/155

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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