Monday, August 29, 2016

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Congrats to Lauren, Chelsea, Chase & Keith for finishing 1st at this weekend’s Summer Shakedown!


Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings


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


20 Rep Back Squat +5-10lbs  

Notes: We will be going up five-10 pounds every week on this squat starting at 60%. If you missed week one start at 60-65%.  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.


For 7 Rounds:
In 60 seconds perform
8 Kettlebell Swings
8 Box Jumps
Max Reps of DB Thrusters
Rest 60 seconds between sets.
Notes: Score is total thrusters.
L1: 12/8kg, 12/8”, 15/10
L2: 16/12kg, 20/12”, 20/15
Rx: 24/16kg, 24/20”, 30/25
Rx+: 32/24kg, 24/20”, 35/30
Buy Out: 50 ABMAT or GHD sit-ups

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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