Wednesday, August 24, 2016

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Have you checked out our Swim Nights on Thursday’s at 7:30?


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) @ 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%



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

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

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