Saturday, July 30, 2016
#synchronizedswinging
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Conditioning
2 person team:
60 Clean and Jerks
1 ½ Mile sandbag Run alternating (switch off every 400 meters/3 400’s each)
20 Rope Climbs
1 1/2 Mile sandbag Run (switch off every 400 meters/3 400’s each)
200 Burpees onto a 25lb plate
Notes: L1: 15/10 DB’s, 30# sandbag, Rope lowers or 40 Ring Rows
L2: 75/55, 30# sandbag, climb as high as possible
Rx: 135/95 70/50#
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse bar
Stretch Hamstrings
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