Wednesday, August 24, 2016
Have you checked out our Swim Nights on Thursday’s at 7:30?
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
Front Squat Clusters:
3(2-2-2) @ 65% with 30 second hold
Notes: For the clusters unrack the bar and perform 3 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of three. Do this three times with 2 minutes rest in between sets.
-Then –
Strict Press
3X12 @ 70-75%
Conditioning
14 minute AMRAP:
Even: 5 Deadlifts, 20 Double Unders
Odd: 8 Pull-Ups, 10 lateral Hops over bar
Notes: If you did this last week go up in weight. Look at last week if you were not here. 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: 95/65 DL or Suitcase DL’s 12/8kg, 30 single unders, V-Ups
L2: 125/85, Double Under attempts, knee raises
Rx: 245/175
Rx+: 305/225
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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