Friday, August 19, 2016

 You asked for squats….

Screen shot 2016-08-16 at 7.32.47 PM


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


Coach’s Choice Warm Up
Warm up Technique for Strength Work


20 Rep Back Squat @60-65% NO HIGHER

Notes: Same as Monday. Do not go up in weight. We will be going up five pounds every week on this squat. Do not go heavier than the recommended percentage. Keep PERFECT form or go down. Newer athletes start very light work on keeping your chest up, knees out, and hitting proper depth. Mechanics take priority over load.


Narrow Grip Bench Press



8 minute AMRAP of:
5 Box Jumps
3 Full Snatches
1 Rope Climb

Notes: Bars are taken from the ground
L1: 12/8”, DB 20/15, Rope Lowers (in busy classes 6 ring rows)
L2: 20/12”, 75/55, Climb as high as possible
Rx: 24/20”, 135/95
Rx+: 30/24”, 185/125, Legless

Cool Down

Walk 200m
Foam Roll and Stretch where you are tight

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