Friday, September 2, 2016
Rep 19 feels……
#squatlife
Prehab
Stretch Calves
Stretch Achiles
Foam Roll Quads
Stretch Hamstrings
Warmup
Coach’s Choice Warm Up
Warm up Technique for Strength Work
Strength
20 Rep Back Squat @Same weight as Monday
Notes: Same as Monday. Do not go up in weight. We will be going up five-10 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.
-then-
Narrow Grip Bench Press
5X10@70%
Notes: If you missed at 65% last week stick to 65% again this week.
Conditioning
21-15-9
Wallballs
DB Squat Cleans
Notes: 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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