Friday, August 26, 2016

Time for some more…

Screen shot 2016-08-23 at 6.39.09 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


Man Makers

Notes: A Man Maker is a dumbbell push-up, one row each arm, into a power clean and push jerk.
L1: 10/8, 10/5 DB
L2: 14/10, 15/10
Rx: 20/14, 25/20
Rx+: 30/20, 35/25

Cool Down

Walk 200m
Foam Roll and Stretch where you are tight

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