Wednesday, August 17, 2016



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


Front Squat Clusters:

3(2-2-2) @ 60% with 30 second hold

Notes: For the clusters unrack the bar and perform 2 squats and the top of the second squat hold the barbell for thirty seconds and then repeat until you have performed three sets of two. Do this three times with 2 minutes rest in between sets.

-Then –

Strict Press
3X8 @ 75%


Complete one round on the minute for 14 minutes:

Odd Minutes:
5 Deadlifts
15 Double Unders
Even Minutes:
8 Knees to Elbows
10 Lateral Jumps over Barbell

Notes: Complete 7 rounds of each alternating minute (14 total minutes of work). If you fall off the minute complete for time. Knees to Elbows means knees to elbows.

L1: Suitcase DL’s 12/8kg, 30 single unders, V-Ups
L2: 105/75, Double Under attempts, knee raises
Rx: 225/155
Rx+: 275/205

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

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